Stephan Contratti

A: Warmup (20min)
C: Deadlift & Handstand Prep (20min)
C: WOD (20min)

A: Warm Up (20min)

3 rounds of:
10 Hollow body rocks
10 Supermann rocks
20 sec Cat Stretch 
10 sec Handstandhold
10 sec Hamstring Stretch

5 rounds of:
 7 m plate drag
 2 lenght easy jog

B: Deadlift & Handstand Prep (20min)

- empty barbell
10 Deadlift reps "1 Pull"  +  10 Push ups
10 Deadlift reps "2 Pull"  +   5 negative HSPU
10 Deadlift reps komplett  +   5 HSPU

- work your way up
 to the workout deadlift weight in max. 4 steps 
 25 % 
 50 %
 75 %
100 %

C: WOD (20min)

AMRAP (15min)
30 Airsquats
20 HSPU or scale version (negative, box, pike pushup)
10 Deadlifts (100/70kg)