Gymnastics skills + carries/breathing

For completion as warm-up:
:30/side plank
400m easy jog or 800′ shuttle run
:60 relaxed 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: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50/side single-arm DB overhead carry, moderate/tough
200′ bear hug carry, moderate/tough
run to 4th pole & back or 500′ shuttle run or 400m row/ski or 800m bike
+
5:00-10:00 coach-led mobility