Stephan Contratti

A: Warm UP (8min)
B: Strengh (15min)
C: WOD (25min)
D: Cool down (5min)

A: Warm UP

3 rounds of 
10 Shoulder dislocation (inside/outside)
10 Plank Shoulder Tap (slow under tention) 
20 sec Handcalf Shoulder Stretch (with straight back)
10 arm circles (right/left)

B: Strengh

 3 x 5 Kick to Handstand (kiss the wall) and 5 sec down

5 rounds of 
 3 strict Handstand Push Ups (last round max effort)

C: WOD

a)  10 Min EMOM
odd:  10 seated Dumbell Shoulder Presses
even: 10 active lat pull downs

b) For Time 

8m Handstand Walk
16 heavy Kettlebell or Dumbell Deadlifts (Suitcase with two)
16 strict Toes to bar
8m Handstand Walk
14 heavy Kettlebell or Dumbell Deadlifts (Suitcase with two)
14 strict Toes to bar
8m Handstand Walk
12 heavy Kettlebell or Dumbell Deadlifts (Suitcase with two)
12 strict Toes to bar
8m Handstand Walk
10 heavy Kettlebell or Dumbell Deadlifts (Suitcase with two)
10 strict Toes to bar

D: Cool down

Foam roll your lat, legs and back