E90s for 5 rounds
a) kipping skills (pull up, C2B, BMU)
b) machine (zone 2)
c) HSW / HSPU skills
d) 30-45s (weighted) plank, remaining time box step up

No need to work for the full 90s at skill stations. Purpose of the workout is for you to have time to focus on particular skill and have 2-3 shorter working sets during the 90s window. Have good rests between these sets and have clear focus on 1-2 key points you're working on during each set (like you'd have when practicing snatching).

Target: RPE 6, HR @ zero 2 (60-70% of HR max).

Examples of skill variations:
a) - kipping pull up: single leg or two legs jumping kipping pull up, banded kipping pull up, kipping pull up, c2b
- bmu: straight arm pull down, jumping bmu, banded bmu turnover (

)
c) - HSPU: feet-on-box HSPU, wall kick up & wall supported HS hold, 4-6s negative HSPU, kipping HSPU
- HSW: wall supported weight transfer, plate step ups, steps towards the wall, free-walking HSW, HSW skill course"