For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30-:60 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 12:00 (4 sets)
400m run @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything easy today, pick a static hold or handstand walk variation for the press and a hollow-arch/kip variation for the pull… runs preferred today if weather allows, stay outside for the recovery portion, too…