Skill:

Spend 15 Minutes practice handstands & L-sits

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Conditioning:

For Time:
250m Row
9 Push Jerks
9 Chest-to-Bar Pull-Ups
9 Burpees
500m Row
6 Push Jerks
6 Chest-to-Bar Pull-Ups
6 Burpees
750m Row
3 Push Jerks
3 Chest-to-Bar Pull-Ups
3 Burpees

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay. Sub Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.