Gymnastics skill + cyclical/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
3 laps around the gym bear hug carry
cyclical 1
cyclical 2
*pick any 2 of: run to 3rd pole & back, 300m row, 300m ski erg, 600m bike erg, .5 mile Echo Bike, or 250m Air Runner
+
5:00-10:00 coach-led mobility