Stephan Contratti

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

A: Individual warm up

with row, banded pushs and pulls

B: Skill Progression „Front Lever“

banded front lever wips
Banded tuck front lever
banded straddle front lever hold
banded tuck front lever one leg straight
front lever tuck hold

B1: Tabata Front Lever Progression

C: Strenght 

3 rounds of 
max rep strict pull ups 
max rep strict ring dips

D: WOD „Hero Jack“

20min AMRAP
10 Push Press
10 american KB Swings (24/16)
10 Box JUmps (60/50cm)