Dynamic warmup (10:00):

2:00 squat hold                         burpee broad jump
Bear crawl                                  ostrich walk
Lunging spiderman                   leg swing
lateral lunges                             scorpion

Gymnastics (6:00):

3X
20 second hollow body hold
20 second superman hold

Strength (20:00):

Overhead Squat
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps 

WOD (18:00):

20-15-10-5
Burpee
Front squat
Toes to bar

Stretch/roll out