Dynamic warmup (10:00):

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

Gymnastics (12:00):

4X
15 sit ups
5 strict pull ups (weighted if you can do more than 10) 

Strength (22:00):

Floor Press
8:00 warm up/progression
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps 

WOD (12:00):

8:00 AMRAP
5 burpee
10 mountain climbers
15 russian kettlebell swing

Stretch/roll out