Pre WOD:

Gymnastics: HSPU Strength/Endurance:
Level 3
5 Rounds for time:
4 Unbroken Strict Handstand Push Up
8 Unbroke Handstand Push Up

* You need to rest enough in between movements and rounds so that you´re able to do unbroken set

Level 2:
5 Rounds for time:
5 Strict Handstand Push Ups
Rest 2 min between sets

Level 2:
5 Rounds for time:
5 Strict Handstand Push Ups to Weight PlateÁbmat
Rest 2 min between sets

Build up enough to be able to do unbroken set with 1-2 rep in reserve

WOD:

A, Deadlift 5 Sets:
Set 1: 10 rep 70%
Set 2: 8 rep 75%
Set 3: 6 rep 79%
Set 4: 4 rep 83%
Set 5: 2 rep 88%
Between Sets: 20 sec Perfect hollow Hold

B, Amrap 10 min:
45 Double Unders
15 Hang Power Snatches, 30/20 kg
15 AbMat Sit-ups

Post WOD:

Core:
3-5 Rounds for quality
2/2 Turkish get Up
20 sec L-Sit
30 Russian Twist