Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
2 lap around the gym tough Farmer’s walk
:30 hollow hold
4 alternating Turkish get-up
500m row or equivalent
+
5:00-10:00 coach-led mobility