Warm Up
3 min cardio, add speed each min.
10+10m over the hurdles (forward/backwards)
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
10+10 single arm press
5 inch worm with push up
1:00 Plank Hold

Handstand Push Up skills (20 mins)
Pike Push Up -> Box HSPU -> Strict HSPU
Kick to Handstand
HS Hold
Shoulder Taps on wall climb position
Wall walks

Metcon
4 rounds for quality
2 min easy/moderate pace cardio machine
10 kb swings
10 box step overs
10 ring row
10 burpees
20 abmat sit ups