Gymnastics skill + breathing/hang/move

For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from 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: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
200m row or equivalent run/row/bike/ski
:40 hang from bar
6 odd object get-ups – pick a wall ball, sandbag, or plate and go from lying on ground to standing w/object at/on shoulder and back down without letting the object touch the ground
+
5:00-10:00 coach-led mobility