Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Skills = Handstand push up skills and get ready for strenght part

Strenght
Deficit Kipping HSPU or barbell push press 3-4x8-10 reps (fast sets at moderate weight)
rest 2 min bwn sets

Metcon
For Quality 4-5 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
20/15 calories machine
8-12 toes to bars / ghd sit ups / V-ups
8-12 pistol squats (skaalaa tai lateral box step up 4-6 per side)
6-12 ring dips / push ups
6-12 c2b or kipping pull ups