Gymnastics skills + sustainable

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:
:30 L-hang or top of hanging knee raise hold
50′ bear crawl or handstand walk
300m row/ski erg or 600m bike erg
150′ bear hug carry
+
5:00-10:00 mobility