Stephan Contratti

A: Warm UP (20min)
B: WOD (20-27min)
C: Strength (10min)

A: Warm UP (20min)

4 Stations each for 1min 

• Row
• Plank / Shoulder taps
• Rope Climb hold
• air squats / reverse lunge

Tabata (30/10)

• dead bug
• bird dod

 

B: WOD (20-27min)

4 rounds for time

 50 leg hooked situps (10-20kg)
  3 rope climbs 
(scale: 3 neg. pull ups per 1 rope climb)
400m row or ski

 

C: Strength (10min)

Max time:

of following exercises (start with the first and go to the next if you can not hold it anymore)

• Wall Squat (hands on shoulders)
• crocodile hold
• dead hang at the rack