Gymnastic capacity
Warm up after rowing metcon
2 rounds
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
before starting WOD test 1 set of 2-3 shspu

Every 2 min for 10 minutes (5 sets)
Strict HSPU x 6-10 reps (unbroken set)

Score is total number of shspu. Scale this workout for yourself to get 10+ reps unbroken when fresh. So maybe 1 abmat to get through this. Dont go all out on first two sets.

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall