Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
1 lap Farmer’s walk
1 lap bear crawl
1 lap Farmer’s walk
1 lap bear hug carry
1 lap Farmer’s walk
500m row or equivalent
+
5:00-10:00 coach-led mobility