Dynamic warmup (10:00):

2:00 squat hold                               Crab walk
Frankenstein walks                         Scorpion
Ostrich walks                                   pass throughs
Bear crawl                                        good morning’s w/PVC

Gymnastics (12:00):

4X
5 broad jump (land with quiet feet)
5 target jumps (choose a distance and then land at it)
10 push ups

Strength (22:00):

Back squat
8:00 warm up/progression
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps

WOD (12:00):

20 push press
50 double unders
20 front squats
50 double unders
20 thrusters
50 double unders

Stretch/roll out