Gymnastics skill + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :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
+
15:00 @ easily sustainable effort:
450′ shuttle run (9 x 25′ out & back)
15 calories bike/row/ski
150′ moderate carry of choice (3 x 25′ out & back) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
15 calories
+
5:00-10:00 coach-led mobility