Stephan Contratti

A: Warm Up
B: Pull Up Progression
C: WOD 1
D: WOD 2

A: Warm Up

5 min foamrollinig

3 rounds in teams of three:
A: row 250m 
B: Deadbugs / child pose / table rock
C: Plate ground to overhead (10/5kg)

B: Pull Up Progression

Choose 30% of your max Rep"pull ups"
then perform 10 rounds your amount of pull ups 
rest always 20sec between rounds.

C: WOD 1

4 rounds of
10 bent over rows
10 floor presses
10 barbell rollouts

D: WOD 2

10 rounds for time (TC 20min)
10 Chest to bar Pull ups
10 Shoulder to overhead (60/40)
10 Box jump step downs (60/50)