Tabata 2 rounds with 1-2 min rest between

Alternate these movement during the tabatas
Hollow hold
Handstand against wall
Side plank
Other side plank

Show movements and scaling options, practice the movements 5-10min


5 rounds

3 min on 1 min rest
25 Ab-mat sit ups
3/2 rope climbs
Max reps Strict handstand push ups

L1: 4/3 rope climb
L2: –
L3: 2/1 rope climbs, negative hspu
L4: 15 hanging knee raises, push ups