Gymnastics skill + aerobic/carries/crawls/holds

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: toes-to-bar or bar muscle-up tech
min 2: handstand tech
min 3: jump rope tech
+
20:00 @ sustainable effort:
200′ plate or dual DB/KB overhead carry
300′ Farmer’s walk
400′ shuttle run
500m row/ski or 1000m bike erg
+
5:00-10:00 coach-led mobility