Stephan Contratti

A: Warm Up
B: Skill Muscle Up
C: Strength
D: WOD

A: Warm Up

Selbständiges Aufwärmen der Schulter

B: Skill Muscle Up

Work in small groups and support each other.
Pay attention with the false grip, 
and a explosive transition into the dip.

C: Strength

4 rounds 
max rep strict muscle ups or
2b pull ups on rings to scale.

Start every 2 min

D: WOD

Front squats to death

Start with 100 kg and do every 2min a max reps set.

100kg
90
80
70
60
50

Support your team mates, if necessary in teams of 2