WARM UP
3 rounds

20 squat rotations
20 crab reach
20 mountain climbers
20 side to side jumps. (jump 1m side to side)

STRENGTH/SKILL
8x Turkish get up per side. Use heaviest weights

Handstand practice or handstand walk practice. 10-15min

Hs walk towards a wall for scaling. start 50cm and work your way up.

Easier version start with kicking up in to a hand stand and try to shift weight from left to right arm. Try to lift unloaded hand of from ground. first quick then longer.

Easier version learn how to kick up in to a hand stand.

WORKOUT
10 min armap

5 burpees
10 thrusters ( single arm or two weights)
20 lunges
30 mountain climbers

COOL DOWN
5 min calm breathing and foam rolling.