Gymnastics skills + carries, holds, and breathing

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
20 alternating 90/90 sit
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1-2 standing broad jumps – build in effort set-to-set
min 2: 2-3/side windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
1 lap around the gym dual DB/KB overhead carry
2 laps around the gym dual DB/KB Farmer’s walk
:30 hollow hold
400m row or equivalent ski/bike/run
*light/moderate overhead, tough Farmer’s walk
+
5:00-10:00 coach-led mobility