Skills & carries/holds/aerobic

For completion as warm-up:
500m row or ski erg or 1000m bike erg
20 alternating 90/90 sit
:60 relaxed hang from bar
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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: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
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On a 20:00 clock:
250′ bear hug carry
250′ Farmer’s walk
:50 L-sit or hollow hold
200’/200’/:40
150’/150’/:30
100’/100′:20
50’/50’/:10
easy row/bike/ski/run in any remaining time
*tough on both carries!
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5:00-10:00 mobility