Pre WOD:

A, Hang Squat Clean:
6 set*3 Rep 80% of 1 RM

– Focus on being as upright as possible in the catch

B, Handstand Walk:
Level 3:
60 m Handstand Walk for time (7.5 meter Segment)
Level 2:
5 min Amrap
Meter Handstand Walk (7.5 meter segment)
Level 1:
EMOM 6 min:
3 Attempts Handstand Walk to Wall (https://www.youtube.com/watch?v=Ex9ZvPFyQCw)

WOD:

Partner WOD:
10 min Amrap:
200 m Run
20 Single Arm Dumbbell Devil Thruster 22.5/15 kg
– rest 2 min
10 min Amrap:
400/350 m Row
40 Dumbbell Snatches 22.5/15 kg
– rest 2 min
10 min Amrep:
Max Rep Burpee Box Jump Over 24/20 inch

Post WOD:

Shoulder Prehab:

3-5 Rounds for Quality:
6 Face Down Double Pumps (https://youtu.be/c46p2MHFmUE)
12 Bent Over Cuban Rotation (https://www.youtube.com/watch?v=4VlF7q3_cG0)
60 sec Front Rack Table Stretch (https://www.youtube.com/watch?v=nDNE6ZdrCOo)