Warm-up 2 rounds:

10+10 Shoulder rolls
5 Crab breath
10 air squats
10 Wrist pumps
10 Cat-cow stretch
:30 active hang
5 Downward dog to push up
10 pike push ups
:30 dead hang
10 feet on box hspu
5 kick ups to wall

FOR 15 minutes:

Practice your hspu progression or strict hspu skills for 15 minutes