Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
20 alternating 90/90 sit
20 alternating 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
1 lap around the gym single-arm DB/KB/plate overhead carry
2 laps around the gym single-arm Farmer’s walk
:30 L-sit or hollow hold
400m row or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility