Stephan Contratti

A: Warm Up:
B: Push Press
C: WOD

A: Trainers warmup

including:
-general warmup
-skill work push press
-jumping chest to bar prep.(extended arm, bar @ wrist level)

2 rounds of:
ski
PVC Pipe work
jump rope
rubberband work
row

Invisible Fran
21-15-9 reps of 
pull ups and thrusters with the PVC pipe

Core Tabata 
Planks with Plate work

B: Push press

10-10-10-10 reps @ 50% 1RM
start every 2 minutes

C:  WOD

4 rounds of:
400 meter run (500 meter row / 400 meter ski / 0.8 miles bike)
 30 push presses (30/25kg)
 20 jumping chest to bar pullups

TC: 22 minutes