Stephan Contratti

A: Trainers warm up (15min)
B: Skill Muscle Ups (3x5min)
C: WOD (10-20min)
D: Cashout

A: Trainers warm up (15min)

3 rounds of:
rowing
hip extensions
ring rows with false grip

each station 50sec/10sec transition time

Tabata (20/10sec)
jump rope progession

B: Skill Muscle Ups (3x5min)

a) 5x3 reps Hip Raises 
   start slow get explosive
b) 5x3 reps Ring Dips
c) 5x3 reps Transition with band + negative dipe

C: WOD (10-20min)

For time:
 5 Strict Muscle-ups
50 Double Unders 
 4 Strict Muscle-ups
40 Double Unders
 3 Strict Muscle-ups
30 Double Unders
 2 Strict Muscle-ups
20 Double Unders
 1 Strict Muscle-up 
10 Double Unders

D: Cashout

2 rounds of:
20sec klap with hands
20sec shoulder press
20sec 3 time pick up & pick down