Buy In: PVC Shoulder Complex x 12. 5 minutes Shoulder Mobility work. 10 minutesHandstand holds, push-ups, walks etc. Practice being upside down and getting better at it.
In 15 minutes complete as many rounds as possible of:
1 pistol/side (2 reps total)
16 double unders
search the gymnastics wod page for a "tuck up" if you need a mod.