Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for hspu/dl/rope/run
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 handstand push ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db deadlifts @2x15/22.5kg
2 rounds
2 min : easy cardio
2 min : every 30 sec 1 legless or 1 normal rope climb / 1-2 lower rope climbs
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 shuttle runs (1x5 or 7.5m)
1 min rest bwn "parts"