Dynamic warmup (10:00):

10 jumping squats                  figure four walk
Frankenstein walk                  lunges
ostrich walk                             leg swing
walking RDL                            pass throughs 

Gymnastics (12:00):

3X
5 handstand push ups
10 one legged squats

Strength (10:00):

Back squat
6:00 warm up
0:00 1 set of 20 

WOD (23:00):

50 back extensions w KB
50 air squats
50 V ups
50 pushups
50 box jumps
50 goblet squats
**do 10 burpees after each movement**
(20:00 time cap)

Stretch/roll out