Stephan Contratti

A: Trainers warmup
B: Annie
C: WOD
D: Split Squats

A: Warm Up

row / ski / bike 
1 station 1 min /20 sec rest 
2 rounds

B: Anni

50-40-30-20-10
Double Unders
Sit ups

C:  WOD

Hang from a pullup bar for a total of 6 minutes:

- Each time you drop from the bar do:
- 250 meter run, row or ski (bike 0.4 miles)
- 30 push ups
- 30 box jump overs (60/50cm)

timecap: 30 minutes

If you are a grip strength expert and finish early continue with 
-EMOM 10 T2B til timecap ends or everyone is finished!

If you know already your "hangtime" is less than a minute each time go for:

SCALED VERSION: - total hang time 4 minutes!
+ 250 meter
+ 20 push ups

D: Bulgarien Split Squats

5 x 20 kg
5 x 40 kg
5 x 60 kg

each leg