Warm Up
2 rounds
1.5 min cardio
8/8 single leg RDL
6-8 burpee pull ups
:40 Plank Hold

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

Strenght
Seated barbell press 3x8-10 reps @50-60% of 1rm press
rest 2 min bwn sets

Metcon
3 rounds @treshold pace
1.5 min double unders
8-15 kipping pull ups / ring row
5 strict hspu / box hspu / A-Push Ups

3 min rest

3 rounds @treshold pace
1.5 min cardio
8-15 toes to bars / knees to elbows / kip leg raises
5 deficit kipping hspu / kip hspu / Push ups