Stephan Contratti

A: Warm Up
B: Skill
C: WOD
D: EMOM
F: Practise

A: Trainers warmup

4 Minutes Assault bike
PVC Pipe work
sally with air squats

B: Skill
Back squat skill with empty barbell

C: WOD
10-5-3-1-1-1-3-5-10 reps:
start every 2:30 minutes, work with a partner from rack

A good reference point is:
10 reps @ 50% 1RM
5 @ 70%
3 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
3 @ 85%
5 @ 80%
10 @ 75%

D: EMOM
every 1 min for 5min
5 Handstand Push Ups

E: Practice

5 rounds of:
3x Bar Muscle Ups
3x Russion Dips