Gymnastics skills + carries & machines

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:
1 lap around the gym single-arm overhead carry
2 laps around the gym single-arm Farmer’s walk
300m row or equivalent
40 single-unders or cross-over single-unders
+
5:00-10:00 coach-led mobility