Warm up (10min)
5 min cardio, perform 3-4 burpee every min total 5 times.
then
5 push up to downdog pose
20m bear crawl
10m inch worm
10 scapula pull ups
10 kipping
10 ring row

Skill (25-30min)
Handstand push up training for 10-15 minutes
Kipping Pull up training for 10-15 minutes

Metcon
10 min amrap
3-4 pull ups
6-8 push ups
9-12 air squats
target is to get 8+ rounds.