Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm db row
16 air squats

Skill
Handstand push up training for 10 minutes

Strenght
Thruster 5x5 reps@building in weights
rest 1.5-2.5 min bwn sets

Metcon
2x40 sec jump rope + 10 double db/kb push press
2x40 sec jump rope + 10 double db/kb front squat
2x40 sec jump rope + 10 double db/kb thrusters
you go, i go alt time with partner always 1 set.
scale jump rope to cardio machine if needed.