Gymnastics skill + aerobic carries/crawls/holds

For completion as warm-up:
20 walking lunge steps
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 or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :40 wall sit
+
20:00 @ sustainable effort:
50′ bear crawl
200′ Farmer’s walk or bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility