Stephan Contratti

Sometimes a Crossfit.com Workout is a good inspiration for more other things!

A: Warm Up

Tabata Rowing (40/20)
low intensity / high intensity

Shoulder Mobility and Activation
Rubberband exercises

B: Skills

Handstand Skills and Handstandwalk practise progression 
Handstand pushups progression and warm up

C: WOD

3min Handstand hold
100 Air Squats
30m Handstandwalk
100 Air Squats
30 Handstandpush ups

For Time (TC 30min)

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D: Deadlift Warm Up

Activation of the transversal muscle chain

E: Deadlifts

weight Warm Up work your way up to 60% of your Deadlift 1RM
Start every 2min with 

5x8 reps of heavy trabbar deadlifts
60-70-80-90-70%

F: Dumbell Bench Press

inclined single arm dumbbell bench presses

5x16 reps (8/8)

G: GHD Sit Ups

5x20 GHD Sit ups with 2 min break between sets

H: Cool Down

ROMWOD of the day