Skill:

Superset 5 sets of:
1) Handstand Push Ups: 6-8 reps, :45 rest
2) Rope Climbs (legless): 1-2 reps, :45 rest

Metcon:

AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

Accessory Work:

3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.