Functional Fitness

Warm up:
3 Rounds of:
3 Push-up to down dog
6 Alt. Single leg good mornings
12 Alt. Reverse lunges

Handstand warm-up:
60 sec Wrist flow
10-15 Scapula push-ups
3 x 10 sec Down dog hold

Gymnastics:

Option 1 - Gymnastics Skill Development: HSW
For quality, with a running clock:

Min 0:00: 3x 1 Wall walk + 10-15 sec wall facing HSH
Min 3:00: 6-10x Handstand kiss the wall / Handstand hold
against wall
Min 6:00: 5x Wall walk + 10-20 Wall facing handstand weight
shift / 3x1 Wall walk
Min 9:00: 20-30m HSW / 20-30 Shoulder taps in plank

Option 2 - Gymnastics Strength:
Every 2:30 x 4:
10-12 Box HSPU
10-12 Ring rows / With elevated feet

Handstand warm-up:
60 sec Wrist flow
10-15 Scapula push-ups
3 x 10 sec Down dog hold

WOD:
15 min AMRAP:
8 DB Deadlifts 2 x 22.5/15kg
4 DB Box step overs 2 x 22.5/15kg 24/20in
2 Wall walks / 10m HSW