A: Warm Up B: Mobility C: Skill D: WOD
A: Warm Up
5 Stationen (1min pro Station / 20 sec transfer)
row ski bike mat run jump rope
B: Mobility
4 stations (40 sec on/ 20 sec off)
wall squat
hip rotation
medball pvc pipe work
pvc pipe rotation in shoulder
C: Skill
Squat Snatch Overhead Squat Box Jumps
D: WOD
EMOM 15 min
1: 10 Box Jumps
2: 10 Squat Deadlift + 10 Snatch Pulls
3: Squat Snatch + 5 Overhead Squats
Stephan Contratti 
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