Pre WOD:

A, 3 set*5 Z Press – Build up to a set where you could have done 2 more repetitions
B, Handstand Walk Progression:
E90sec for 9 min (6 sets):
Level 3: 15 meter Handstand Walk over Ramp/Obstacle
Level 2: 5-15 meter Handstand Walk
Level 1: 3 Attempt Handstand Walk to Wall

WOD:

2 Rounds (A-B-A-B)
Amrap 6 min: (45 sec on/15 sec off)
10 Box Jump Overs 24/20 inch
10 Dumbbell Snatches 1*22.5/15 kg
5/5 Dumbbell Push Press 1*22.5/15 kg
Rest 3 min

Amrap 6 min: (45 sec on/15 sec off)
15/12 Cal Row
10 Toes to Bar
5 Burpee Pull ups

 

Post WOD:

Core Accessories:
3 Rounds for quality
20/20 sec Single Leg Side Plank
20/20 sec Single Leg Plank