Dynamic warmup (10:00):

Alternating toe touches         adductions
lunging push ups                     butt kickers
abductions                               pass throughs
gallop                                        2:00 couch stretch 

Gymnastics (9:00):

3X
5 standing broad jump – land w/ quiet feet
5 target jumps

Strength (16:00):

Deadlift
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps 

WOD (20:00):

5X
400m run
10 shoulder to overhead

Stretch/roll out