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 c2b pull ups / kipping pull ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db step back lunges
2 rounds
2 min : easy cardio
2 min : every 30 sec 1-2 wall walks
2 rounds
2 min : easy cardio
2 min : every 30 sec 8-12 v-ups or 4-8 toes to bars
1 min rest bwn "parts"