Gymnastics skill + aerobic/carries/crawls/hold

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 3-6 burpee broad jumps – efficient & repeatable
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 jump rope tech work
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 alternating Turkish get-up + windmill
300m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility