Stephan Contratti

A: Warm Up (15min)
B: Planch (15min)
C: Planch Lean (10min)
D: WOD A (15min)
E: WOD B (15min)

A: Warm up
15min indivitual warm up with
Focus on shoulder, hips, wrist

B: Planch Skill TABATA (#Nr. 3)
a: dragon flag
b: L-sit 2 tucked hold
c: wall /box supported planche hold
d: Frog stand
e: Ring support hold (activ shoulder)

C: Planch Lean 
5x 30sec/ 1min REST

D: WOD A (TC12min)
21-15-9  
Back Squat 102,5/75kg
KB Swing 32/20kg

15 min activ recovery between Wod A and Wod B

E: WOD B (TC 10 min)
3 Rds for time
12 Front Squats (60/42,5 kg)
12 Burpee Pull ups