A: Warm up B: Squat Mobility C: Back Squat D: CF Opoen 13,2 E: Shoulder WOD
A: Warm Up
- row / ski / bike
- rubberband work
- Jump rope work
2 rounds for 1 min each
B: Mobility
Circle of (60/10sec)
- ankle mobility
- hip mobility
- glute activation
- ski
- spine activation
C: Back Squats
Take 10 min and work your way up to 85% of your 1RM
C1: „the Classic“ 5 x 5
5 stets / each 5 resp with 85% 1RM
Start every 3 min
C2: „Squat & Milk Programm“ 1 x 20
1 set of 20 reps with (@least) 60% 1RM
Do a 5min REST between C1 und C2
D: CF Open 13.2
AMRAP 10 min 5 S2O (52,5/35kg) 10 Deadlift (52,5/35kg) 15 Box Jumps (60/50cm)
E: Shoulder Blower EMOM 8
odd min: 3 - 10 Strict HSPU the rest of the minute do a Handstandhold even min: REST
Stephan Contratti 
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