2 rounds
1:30 cardio machine
10m bear crawl
10 step back lunges
10 band pull aparts
10 kb swings
5 push up to downdog

Skill
Handstand skills for 10 minutes
half wall climb -> Full wall climb
shoulder taps or just move weight hand to hand
kick to hs alone or with partner and some hs holds

Strenght
Bench Press 3x5 reps
time cap 15 minutes, rest 2-2.5 min bwn sets.
2-3 warm up sets and 3 sets to build heavy 5 rep set.

Metcon
4 rounds
6-8 bar over burpee
12-16 weighted step back lunges
time target 6-8 min, cap 10 mins.