Dynamic warmup (10:00):

Alternating toe touches          crab walk
Bear crawl                                  ostrich walk
Knee to chest walk                   leg swing
lateral lunges                            2:00 couch stretch 

Strength (22:00):

Snatch (full squat)
8:00 warm up
0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps

WOD (22:00):

8X
Run 200m
Rest 2:00

Stretch/roll out