Gymnastics skill + aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ sustainable effort:
:20 handstand hold or plank
200′ Farmer’s walk
:20 L sit – pick a variation that can be done unbroken
20 row calories
+
5:00-10:00 coach-led mobility