WARM UP

EMOTM 10:00
:10 wall handstand
5 front squats

SKILL

Handstand static hold
10:00 practice

WORKOUT OF THE DAY 

Against a 20:00 clock:
50 burpees
15 squat cleans (135/95)
40 burpees
13 squat cleans (155/105)
30 burpees
11 squat cleans (185/125)
20 burpees
9 squat cleans (205/135)
10 burpees
AMRAP squat cleans (225/155)

55+: (95/65) (105/75) (115/85) (135/95) (155/105)

*Score is total reps

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

EMOTM 20:00
20 meter shuttle run
5 dumbbell thrusters