Dynamic warmup (6:00):

Toe grab squats                         figure four walk
Gallop                                          leg swing
Frankenstein walk                     2:00 couch stretch

Gymnastics (9:00):

3X
5 standing broad jumps – land w/ quiet feet
12 parallette pass throughs 

Strength (16:00):

Bent over rows
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps 

WOD (14:00):

2:00 ME Assault bike
1:00 rest
2:00 ME Row
1:00 rest
2:00 ME burpees
**Score is calories+calories+reps

2:00 couch stretch