Stephan Contratti

A: Warm Up (15min)
B: Skill Planch (20min)
C: Strenght (10min)
D-E: WODS (30min)

A: Individual warm-up

(focus on: shoulder, core, wrist)

B: Skill (Planche support work)
3 RDS of Tabata (20/40)
a: russian dips
b: dragon flag wings
c: weighted back extension 20/15 kg

C: Strength Test

C1: One hand barbell shoulder press 5×5
Increase weight every round in possible
Start every 2min

C2: find your weighted 5 RM push up
Work with a Partner and start every 2min
Start empty and increase every round 10/5/2,5 kg plates

D: WOD 1
AMRAP 9min
10 Overhead walking lunge 42,5/30kg)
15 Front Squat (42,5/30kg)
30 Double Unders

E: WOD 2 (TC 8min)
21-15-9
Box Jump (60/50cm)
KB-Swing (24/16kg)
Sit up