Stephan Contratti

A: Warm up (Pechís choice)
B: Skill: 
C: Strength:
D: WOD "Partner Mash"

A: Warm up

3 rounds of
 5 Burpees
10 Push Ups
15 banded Medball Clean & Jerk (10/7kg)

B: Skill:
– Ring Muscle up
– Rope Climb

Split into 2 Groups with one Coach

C: Strength:

4 Sets of:
odd min: 4-10 Strict HSPU + Rest of the min Handstandhold
even min: REST

D: WOD „Partner Mash“

do 2 Rounds - 3min AMRAP each Station
1min REST /Switch between each station 
One is working on is resting

Station1:
30 KB American Swing (32/24kg)
 3 Rope Climbs

Station 2:
30 T2B
 3 Bar Muscle ups / 6 C2B

Station 3:
30 Wall Balls
 3 length Med Ball OH Lunge (9/7)

Station 4:
30 Thruster (42,5/30kg)
 3 Ring MU / 6 Ring pull up