Gymnastic skill + aerobic stuff

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB Farmer’s walk – switch
:20 L-sit hold accumulation
2 laps around the gym single-arm KB front rack carry
200m run or equivalent bike/row/ski
*switch sides as needed on both carries but don’t put it down again on either
*likely different loads for each carry
+
5:00-10:00 coach-led mobility