Gymnastics skills + carries & 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 tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
2 laps around the gym single-arm KB or plate overhead carry
3 laps around the gym tough single-arm Farmer’s walk
400m row or equivalent
*can switch arms as desired throughout on the carries
+
5:00-10:00 coach-led mobility