Dynamic warmup (10:00):

Alternating toe touches         adductions
lunging push ups                     lizard walk
abductions                               pass throughs
gallop                                        good morning’s w/PVC 

Gymnastics (8:00):

3X
10 wall facing squats
6 pull ups

Strength (22:00):

Lunge (L), lunge (R), squat (one of each = 1 rep)
8:00 warm up
0:00 3 reps, 4:00 3 reps, 8:00 3 reps, 12:00 3 reps 

WOD (15:00):

10 minute AMRAP
50 double unders
20 russian kettlebell swing

Stretch/roll out