Or you choose everything the same letter and repeat this for 2-3 rounds. 

Or you choose a couple of the themes and do all the letters in one theme and repeat this for 2-3 rounds

A | 1 round: 12 min; 2 rounds: 30 min (mob sch only arms front + up)

B | 2 rounds: 25 min

C | 1 round: 10 min; 2 rounds: 20 min

D | 1 round:  10 min; 2 rounds: 20 min

1 MOBILITY SHOULDERS

A Shoulder warm up (Coach Bachmann) | every part 8 reps

B Frontline drill (without or up to 10 kg weight) | 10 reps à 3 - 5 sec and/or 10 - 60 sec hold

C Shoulder opener chest to wall or on floor (Coach Bachmann) | 30 sec hold

D Ellbows back to wall, arms sliding up | 10 reps + 15 sec hold

2 MOBILITY HIPS

A Frontsplit slides | 6 reps + 30 sec hold

B Hip opener (Coach Bachmann) | 10 reps + 30-40 sec hold

C Pancakes | 1 min hold

D Sissy squats | 10 reps

3 CONDITIONING HANDSTAND

A Chest to wall shoulder taps | 4-6 reps

B Chest to wall | 30-40 sec hold

C Chest to wall tuck slides | 2-4 reps

D Chest to wall deep tuck | 20 - 30 sec

4 BALANCE HANDSTAND

A Slide aways (Coach Bachmann) | 2-4 reps

B Kick ups | 10 reps

C Toe taps, Heel taps or Sissors | 4 - 6 reps

D Kick ups | 10 reps

5 BRIDGE

A Rotational bridge one arm | 10 reps + 10 sec hold (Nil Teisner, https://youtu.be/m61lDu2ezAc)

Progression 1:  Ipsilateral hovers and holds| 10 reps + 10 sec hold

Progression 2: Contralateral hovers and holds| 10 reps + 10 sec hold

B Thoracic bridge elevation stretch with hands on heels = camel or 1 or two arm(s) up  and back |10 reps + 10 sec hold

C Back extension/Reverse back extension on floor and table | 15 reps

D T-spine opener Peanut | 10 reps

E Swings head leading in horse stand | 3 min