Skills + carries & calories

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:30 hanging knee raise hold
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
20:00 @ sustainable effort:
near-max (come down before you fall down) handstand hold
max hang from bar
500′ shuttle run
500m row/ski or 1000m bike erg
+
5:00-10:00 coach-led mobility