Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
100′ dual KB/DB overhead carry
200′ dual KB/DB Farmer’s walk
:30 hollow hold
400m row or equivalent bike/ski/Runner
+
5:00-10:00 coach-led mobility