12 min for quality:
1-2 set of pulling gymnastic movement
10-15 abmat sit up/ghd sit up
5-15 hsw or 5-10m hsw with 1 piruette half way
*rest as needed

hsw->20-30s hsw practice->20-30s wall hs hold or 2-5 wall walk
Pulling gymastic movement: bmu,rmu,c2b, kipping/strict pull up, banded strict pull up, ring row

hsw piruette: