Warm up
5 min easy cardio
5 min mobility work for pistol/hspu/ttb
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 pistol squats / box step ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping hspu / push ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 toes to bars / V-ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping pull ups / hardened ring row
1 min rest bwn "parts"