Gymnastics skills + carries/crawls/holds/breathing

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 or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :45 wall sit
+
20:00 @ sustainable effort:
200′ Farmer’s walk or bear hug carry – your choice
3 wall walks
400m row or equivalent
+
5:00-10:00 coach-led mobility