Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
+
20:00 @ easily sustainable effort:
1 lap around the gym dual KB/DB overhead carry
2 laps around the gym dual KB/DB Farmer’s walk
:60 plank
600m row or equivalent bike/ski/Runner
+
5:00-10:00 coach-led mobility