Stephan Contratti

A: Warn Up (15min)
B: Skill (10min)
C: Strenght (15min)
D-E: WODs (20 + Xmin)

A: Individual Warm up
Focus on shoulder, core wrist
We continue as usual

B: Skill

• One legged crow Stand
• Side Crow stand
  

C: Strength
frank medrano´s Core & Shoulder Wall circle

3 Rds Tabata 20/40

• Wall plank twist
• Wall push up walk
• Wall plank 2 toe tip
• Wall Spiderman push up
• Plank push 2 wall plank

D: WOD 1
8 Rounds  (TC 20 min)
15 wall balls
10 SDHP (42,5 / 30)
2 Rope climbs (1legless + 1 w feet)

E: WOD 2:
EMOM to the death
5 Burpees
X+1 Front Squat

• Each minute will begin with 5 burpees over the bar
• The rest of the time left within that minute will be alocated to
  front squats

Min 1 = 1 front squat
Min 2 = 2 front squat
Min 3 = 3 front squat… and so on…

You go until you can’t fit the alocated amount of front squats into the minute.You pick your weight, you cannot change the weight once you have started

Score = weight x total front squat reps