Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
: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
+
20:00 @ easily sustainable effort:
40 single-unders
:30 hang from bar
20 calories – your choice
10 med ball or sand bag squats, light/moderate
+
5:00-10:00 coach-led mobility