Mobility:

1) 4rds 30sec box shoulder stretch, 30sec rest

2) 4rds 20sec handstand hamstring stretch, 40sec rest

Skill:

12min EMOM  (4rds)

a) L-sit  x 30sec  b) HS Walk x 30sec  c) DU x  30-40

Then for quality, in remaining time:

3-5rds

5 wall walks

5 pistol each leg

3 rope climb

5 weighted dips

5 weighted pull-ups or L-pull-ups