Gymnastics skills + SA carries & breathing

For completion as warm-up:
500m row or ski erg or 400m run or 1000m bike erg
:60 in bottom of a relaxed squat
:60 relaxed 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
20:00 @ sustainable effort:
50′ single-arm KB overhead carry
100′ single-arm KB front rack carry
150′ single-arm KB Farmer’s walk
20 calories
*ideally the same KB or all carries, should be very tough for at least one of them
+
5:00-10:00 mobility