Dynamic warmup (10:00):

Alternating toe touches                 Lateral crab walk
Frankenstein walks                         Leg swing
Ostrich walks                                   pass throughs
Lope                                                  2:00 couch stretch 

Gymnastics (16:00):

3-4X
3:00 Handstand work.  Holds, walks, push ups, etc.
15 V ups 

Strength (15:00):

6:00 warm up
Back Squat – 1 set of 20 reps 

WOD (14:00):

4X
30 second ME double unders
30 second ME walking lunges
30 second ME kettle bell swings (53/35)
90 second rest

Stretch/roll out