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 strenght part

Strenght
Deficit Kipping HSPU or barbell push press 4x6-8 reps (fast sets at moderate weight)
rest 2 min bwn sets

Metcon
For Quality 3 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
50/40 calories of cardio machine (air bike 40/32)
10-20 ghd sit ups / toes to bars / V-ups
10-20 box jump overs (step down)
10-20 kb swings @16/24kg
10-20 c2b / kipping pull ups / strict pull ups/ ring rows