Gymnastics skill + aerobic skill

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 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
:10-:30 L-sit
15 calories
:30-:60 20-arm hang from bar
15 calories
+
5:00-10:00 coach-led mobility