Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) Crossloaded Box Step-Up, 2 sets of 5+5, switch overhead arm)
3) 10-20sec Flutter Kicks
4) 3-10 Rope Pull-Up
5) 10m Handstand Walk or Handstand 360
6) 5+5 Heavy KB Squat Clean (KB from the ground)