Dynamic warmup (10:00):

Frankenstein walk                  figure four walk
ostrich walk                             lunges
walking RDL                             inch worm
lateral gallop                           2:00 couch stretch

Gymnastics (12:00):

4X
12 russian twists with KB/DB
10 KB/DB side bends 

Strength (18:00):

“One and a quarter” back squat
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps

WOD (15:00):

10X
10 push up
10 sit up
10 air squat

Stretch/roll out