Warm up and Mobility
Every minute on the minute x 8
45 sec HS Shoulder Taps or Box Pike HS Walk
Rest 3 minutes
Every minute on the minute x 8
3 Power Snatch (building)
Rest 3 minutes
Every minute on the minute x 8
4 – 6 Bar Muscle ups
For the Handstand and Muscle up sections, choose progressions that are challenging and something you normall would not complete in conditioning workouts
Here is great progression for becoming comfortable upside down and walking
https://www.youtube.com/watch?v=g6iTL1Sa89w