Stephan Contratti

A: Warm Up 
B: Mobility
C: Skill
D: WOD

A: Warm UP

800m run

B: Mobility

2 Rounds of:
Front Rack Streatch
Hip Mobility
Wall Squats
Wrist Mobility
Shoulder Mobility

PVC Partner Warm Up
10 Push Pull in the L-Sit
 5 each side Over the fance /Under the fance
 5 Rounds Jump over arms/legs of the partner

C: Skill Work Thrusters / Clean / Burpees

 5 First / Second Pull / Umgruppieren / Squat Deep
10 Front Rack Position
 5 Front Squat
 5 Shoulder Press
 5 Push Press
 5 Thrusters

5 Plank to Toes Walk
5 Plank to Toes Jump
5 Burpees

D: WOD

9-15-21 reps of
Thrusters (42.5/30kg)
Barfacing Burpees over the Bar