For Total Load:
5 Sets of 2 

Practice Handstand/HS walk ~15min.

Back Squat

4 x 10 x 60%
1 x 10+ x 60% ( leave 2 - 3 reps tank. )

Jog 70-80 Minutes @ HR Zone 2-3

Alternate between
1) front squat 50-60% of 1rm x5
2) back squat with same weight x10

110 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
25 min easy AB @ 50 rpm

For time
50 double under
10 power snatch 42.5kg
21 ttb
50 double under
10 power snatch 42.5kg
15 ctb
50 double under
10 power snatch 42.5kg
9 ring mu
Time cap 12'

3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set