Dynamic warm up (10:00):

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

Gymnastics (16:00):

4X
20-30 double unders or attempts
8 scapula pull ups
6 deck squats 

Strength (12:00):

Back squat
6:00 warm up
1 set of 20 

WOD (16:00):

12 minute AMRAP
12 power snatch
10 push ups

Stretch/roll out