Stephan Contratti

A: Warm Up
B: WOD Prep.
C: WOD

A: Warm Up

2 rounds of:
10 Air Squats
10 Push Press (PVC or easy bar)
10 Cal row/ski/bike
10 Good Mornings (PVC or empty bar)

B: WOD Prep. 

Ring Dips 
Clean & Jerk

C: WODs

3 rounds of:
15 Wall balls
15 Ring dips
15 Box Jumps

2 rounds of: 
40 Push Ups
30 KB Swings

1 round of:
200 Double Unders
30 Clean and Jerk (40/30kg)