Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
40 sec work/20 sec rest (16min)

4 rounds of
- High box jumps
- HSPU
- Backroll to pistol squat
- Wall walk/HSW/ free handstand