Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
10 scapula rolls
10-15 band pulls or ring row
10 hollow rocks
5 push up to downdog
5+5 squat strech

Skill
Strict and Kipping HSPU for 15-20 minutes
First skill training and then perform 3-4 working sets of 5-10 reps (strict or kipping)
rest as needed bwn sets

Workout
6 sets, every 3 min
30 sec of double unders/ single unders
3 power snatch @65-70%
8-12 wall ball shots
or alt time full round with partner