Skill:
A: 2 sets:
30 Second Supinated-Grip Hang from Pull-Up Bar
**Rest 15 Seconds

10 Push-Ups
**Rest 15 Seconds

5/5 Bottom’s Up Kettlebell Press
**Rest 15 Seconds

8/8 Single-Arm Overhead Kettlebell Cossack Squat @ 2111
**Rest 15 Seconds

8 GHD Hip Extension @ 2012 (focus on glute activation and maintaining a hollow position)
**Rest 15 Seconds

Skill 2:
B1: 8 Jumping push ups up to plates, rest 30 Sec
B2: 100 Foot Overhead walk with Dumbbell, rest 90 Sec
X 4 set

Strength: 
C: 3 rounds not for time:
4 Toes to bar + 4 Chest to bar 
10-15 Feet handstand walk to the wall + 4 Strict Handstand Push up (or around the box + 4 HSPU)
30 Double under with Heavy rope
Rest 2 Min

Workout: 
D: 20 Wall walks for time
(no belly touching the wall only toes and nose, or go as far as you can with hollow)

Recovery:
Quads, Hips and Hamstrings