Skill: Overhead mobility drills.

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: For time
50 DU
25 Pull Ups
25 Toes 2 bar
50 DU
25 Burpees
25 clapping pushup
50 DU

*Ask coach for scaling options.