15min practice:

Handstand hold
Handstand walk
Headstand into Handstand

WOD: For Time (12min TC)

30 Burpee Pull ups
then
150 DU`s
then
30 Burpee TTB

Front Squat

Every 2min for 12min (6 sets):
3 Front Squats
start @ 70% and work up

WOD

10min AMRAP of:
12 alt. DB-rev. lunges (2x 22,5/15kg)
8 C2B

Warmup

3 sets
8 banded hang snatch high pulls
4 drop jumps

Powerclean

1.1.1.1.1 x 3 sets
1.1.1.1 x 3 sets
1.1.1 x 3 sets
1.1 x 3 sets
1 x 3 sets

(10s between each rep)

Finisher

5-4-3-2-1 single arm db jerk + 1 lane oh walk after each arm

Tc 5 min

WOD: Row and Bike:

6min Emom:
X cal Row
then
Every 2min for 12min:
Xcal Row

2min rest

6min Emom:
Xcal Bike
then
Every 2min for 12min:
Xcal Bike

Mobility

Shoulder and wrist