Skill work + carries/holds/breathing

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
+
Every :60 for 15:00 (5 sets of each):
min 1: :30 steady box jumps (or over) w/step-down – full hip extension, soft/quiet landing
min 2: handstand tech work – holds (wall/freestanding), tripod headstands, kip, strict, walking
min 3: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
+
20:00 @ sustainable effort:
2 laps bear hug carry
300m row or equivalent
4 alternating Turkish get-up + windmill
+
5:00-10:00 coach-led mobility