Stephan Contratti

A: Warm Up
B: Clean & Jerk
C: Bench Press
D: Handstand Push Ups
E: Pull Ups

A: Warm Up

400m run and some mobility work with the band and pvc pipe

B: Clean & Jerk

Start with the empty barbell and go for first and second pull, also the transfer into the squat and some strict presses and jerk variations.

Dead by weight, always do 3 reps and increase the weight every round start with 50% of your 1RM.
C: Bench Press

Warm up with empty bar.

5x5 reps increase weight until failure. 
Start with 50% RM

D: Handstand Push Ups

EMOM for 5-8 Minute where you do 5 reps each.
E: Pull Ups

Use 10kg weightvest and do a EMOM with 5-8reps per Minute for 10min