Stephan Contratti

A: Warm Up (10min)
B: Skill Rusion Dip (10min)
C: Strength (10min)
D-E: WODs (12min + 4min rest + 15min)

 A: Individual warm up 

2 rounds of (1min per station)
a) Rubberband work
b) wrist mobility
c) row
d) ski
f) bar hang

B: Skill „russian dips“
4 x 7 reps
Start every 2min

C: Strength „medranos core & Shoulder wall Circle“
3 Rounds – TABATA 20on/40off 
a: wall plank
b: wall push up Walk
c: wall Plank 2 toe tip
d: wall Spiderman push up
e: plank hold push to wall plank

D: WOD 1: „E3MOM“
Min 1: 10 Strict HSPU + remaining Time Handstand hold
Min 2+3: REST

E: WOD 2:
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean (60kg/42,5kg)
1-2-3-4-5-6-7-8-9-10
Burpees