Skill: 15 min EMOM
1: 30-45 sec Handstand hold
2: 30-45 sec Hollow hold
3: 30-45 sec Ring support hold

Metcon: 15 min AMRAP
4 Bar muscle up/ 8 Chest to bar pull up
10 Burpee box jump

Scaled: 15 min AMRAP
8 Pull up
7 Burpee
7 box jump