Warm-up

12 x 20sec on/ 10sec rest
- up&down
- shoulder taps (plank/wall)
- hollow rock

Shoulder mobility
10min with rubber band

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD
AMRAP 6min
YGIG

6 burpees
3m HSW

Scale as needed