Warm up
2 rounds
1:30 cardio machine
30 plate hops
10 plate halos R/L
10 Plate Row
:30 Side Plank R/L
:30 Hanging

Skills
Kipping Pull ups and Handstand Push Up

Strenght
3 sets of Strict or Kipping Pull ups
3 sets of Strict or Kipping Handstand Push ups

Metcon
For time
30-24-18 reps
DB Snatch
Push Ups
Weighted Box Step ups (DB On shoulder carry)
time target 15-18 minutes. Cap 20 minutes.
Scaled rep 24-18-12. Change DB Snatch to KB snatch or swing if
needed.