Stephan Contratti

A: Warm Up (5min)
B: Technique Clean (15min)
C: Clean Ladder + (40min)
D: Cashout (10min)

A: Warm Up (5min)

800 m Run

B: Technique Clean

a) 3 rounds of
10 PVC Pass through
10 PVC Shoulder rotation

b) 3x5 reps of the PVC complex
1. Pull
2. Pull
drop unter

start with 5 slow reps and increase speed

C: Clean Ladder

a) Ladder
start with 2x 60kg and increase each round the weight by 10/5kg
 60/ 70/ 80/ 90/100/105/110kg
yes/yes/yes/yes/yes/yes/ no

b) Second Pull from the blocks
5x3 reps with 90/100/105kg
start ever 3min

D: Cashout

a) 3 rounds of 
50 unbroken Double Unders
  5 strict ring dips

b) For Time
10 cal Assault Bike 
15 push ups
 8 cal Assault Bike 
10 push ups
 6 cal Assault Bike 
 5 push ups