Pre WOD:

A, Handstand Walk Practice:
E2MOM*10 min:
15 meter Handstand Walk

Athlete Notes:

Adjust the Handtstand Walk to the level that you get a challenge at but still master most of the sets.
If you don´t have HSW yet, practice attempts to the wall or do 1-2 Wall Walks every round
If you are proficient at HS Walk, Ad obstacle in the form of bumper plates or a ramp

B,Toes to Bar Endurance:
30-20-10 reps of:
Toes to Bar
Down Ups

Adjust the reps down/up so that the first set is just over your max rep of Toes to bar


Partner WOD:
Amrap 10 min:
1 Double Dumbbell Power Clean
2 Double Dumbbell Push Jerk
3 Double Dumbbell Thrusters
4 Double Dumbbell Front Squats
Weight: 22.5/15 kg
– Rest 2 min between Amraps
Amrap 10 min:
5 Pull Ups
10 Push ups
15 Air Squats
– Rest 2 min between Amraps
Amrap 10 min:
10/8 Cal Row
10 Dumbbell Snatches 22.5/15 kg

Post WOD:

Shoulder Prehab:

3-5 Rounds for Quality:
6 Face Down Double Pumps (
12 Bent Over Cuban Rotation (
60 sec Front Rack Table Stretch (