Stephan Contratti

A: Warm up (10min)
B: Skill Bar Muscle up (15min)
C: Strength Complex
D: Barbell Warm Up 
E: WOD 1 (TC 15min)
F: WOD 2 (TC 15min)

Circle of 60sec / 10sec (15min) 2 rounds:

Round 1:
*Row
*Dead bugs
*Shoulder Shrug out of plank position 
(count 2sec at the top)
*Ski
*Plank Up and Down
*Inch Worm Hands Only
*Child's Pose Progression Arms

Round 2:
*Row
*Rack: Scap Pull Up Hold with Hip Twist
*Hollow to Tuck Hold PVC
*Ski
*Contralateral Inch Worms/Cobra
*Child's Pose Moose Antler
*Burpees

B: Skill Bar Muscle up
Method 1 (Cross Fit) 
Kipping Swing
Kipping Hip to bar
Kipping Hip to bar + sit up = Muscle up

Method 2 (Calisthenics)
Lat Pull swing
Chest 2 bar pull up (round swing)
Kipping Knee raise (Knee to Chest)

C: Strength Complex
EMOM To Death (Rx)
Strict T2B
Kipping C2B
Kipping MU
Strict Dip (chest 2 bar)

EMOM 2 Death (SC)
Strict T2B
Kipping Knee raise (Knee to chest)
Kipping Pull up
Kipping C2B

D: Barbell Warm Up

Work your way up until the workout weight!

E: WOD 1 (TC 15min)
21-15-9 reps, for time of:
Deadlift 102,5kg /70 kg
Overhead Squat (60 kg/ 42,5kg)

F: WOD 2 (TC 15min)
 5 rounds for time of:
21 Thrusters 35/25 kg
21 Double Unders