Stephan Contratti

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

A: Warm Up

2 rounds of 
ski/row/bike 
for 1 min each

B: Mobility

3 rounds of 
10 Air Squats 
10 Mountrain Climbers 
   (slow, with hold at end position)
10 Half Burpees 
   (hold at front position)
 4 Table Rock (hold at end position)

C: Skill

Overhead Squat 
Tempo 22x2
5-5-5-5 with empthy barbell

D: WOD

Overhead Squat
1-1-1-1-1-1-1 reps 
work your way up from 60-100% 
start every 2 min

E: Stretching

KB and Matt
Activ shoulder lift, passive shoulder sink

Active shoulder Pronation passive Supination