Gymnastics skills + holds/carries/breathing

For completion as warm-up:
10 alternating Turkish get-ups w/windmill
: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: jump rope tech work
+
20:00 @ sustainable effort:
carry a single KB to the 4th pole & back, cycling through overhead, front rack, & Farmer’s on 1 side, the switch to the other side – can move from 1 position to the next as desired throughout, there is no designated amount of time required in any of the positions, but don’t put down the KB!
500m row or equivalent
+
5:00-10:00 coach-led mobility