Dynamic warmup (10:00):

Toe grab squats                         alternating toe touches
Walking RDL                               gallop
Lunges                                         scorpion
lateral lunges                             2:00 couch stretch 

Gymnastics (5:00):

2X
8 push ups
8 push ups (hands out wide)
8 push ups (hands in close/touching)

Strength (12:00):

Single leg RDL
Warm up with bodyweight then do
3 sets of 8 (4 per side) 

WOD (28:00):

4X
Run 800m
Rest 2:00

Stretch/roll out