Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD EMOM16

1. RMU / BMU / Strict Pull up
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. High Box jumps
4. Rest