Stephan Contratti

A: Warm Up
B: Shoulder
C: Ring Work
D: WOD

A: Warm Up

1 min per station:
* ski 
* row
* pvc pipe
* band

B: Shoulder

PVC Pipe work:
Push/Pull with Partner in L-Sit

C: Ring Work

Work with a Partner:

10 Ring Rows
10 Rotational Ring Rows
15 sec Ring Support Hold
15 sec Ring Support Hold (Down)
switch after each exercise.

D: WOD „Garret“ (TC 30min)

3 rounds of:
75 air squats
25 Ring Handstand Push ups
25 L-Sit Pull Ups

We scaled following excerice like this:

25 Ring  Handstand Push Ups => 25 Ring Push Ups