Dynamic warmup (10:00):

Alternating toe touches           lizard walk
Walking RDL                               gallop
Lunges                                         scorpion
lateral lunges                             2:00 couch stretch 

Gymnastics (15:00):

4-3-2-1
Wall walks
Chin ups

Strength (18:00):

Deadlift
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps 

WOD (12:00)

30-20-10
Thruster
Burpee

Stretch/roll out