Gymnastics skills + carries/breathing

For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
: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: a little jump rope practice – any variation
+
On a 20:00 clock:
400m row/ski or 800m bike erg or run to the 4th pole & back
max L-sit hold
200′ bear hug carry
200′ Farmer’s walk
max L-sit hold
*tough on both carries again!
+
5:00-10:00 mobility