Stephan Contratti

A: Warm Up (7min)
B: Mobility (7min)
C: Deadlift prep. (5min)
D: Skill Bar Muscle Ups (10min)
E: WOD (26min)

A: Trainers warmup

7 min AMRAP with ACDC "TNT" 
15 Jumping Jack
10 Air Squats
4 Table Rocks
2 Ince Worms

At every "TNT" perform one burpee and go on with the AMRAP

B: Mobility

Tabata 40/15;
a) Rubberband Good Mornings
b) Deadlift empty barbell (1. Pull)
c) Behind the neck shoulder press
d) Frontrack stretch

C: Deadlift Prep.

Start with emty barbell and work your way up to the wod weight.

D: Skill Bar Muscle Ups 

a) active shoulders
b) hip swing
c) high hip swing with grip release
d) hip to bar 
f) full barmuscle up

E: Hero WOD „KEV“

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts (Rxd: 142,5/100kg) – scale as needed!
9 bar-facing burpees, synchronized
9 bar muscle-ups, each (switch as you like)
30 sec. partner barbell hold (same weight as above) (hold at each end of barbell)

Scaled version:
-scale weight as needed – same weight for both team members
-bar muscle up scaling version:
#1: jumping bar muscle ups from a box
#2: 9 ring rows + 9 pushups