Stephan Contratti

A: Warm UP (10min)
B: Technique / Skill (15min)
C: WOD 1 (10min)
D: WOD 2 (15min)

A: Warm Up 

2 rounds of
row 
ski
bike 
jump-rope
mat run

each station 1min

B: Mobility / Technique 

• shoulder
• hips
• spine

• bent over rows
• thrusters

C: WOD 1

5MIN AMRAP:
 8 alternating KB snatches (16/24kg)
12 one side KB bent over rows (6 left / 6 right)
16 KB overhead walking lunges (8 left / 8 right)

same weight for every movement

D: WOD 2

For 20min
75 single unders (unbroken)
20 thrusters (30/42.5kg)
50 double unders (unbroken)
20 front squats (30/42.5kg)
75 single unders
20 overhead squats (30/42.5kg)
50 double unders 
remaining time (row/ski/bike) => score are the cal or made reps