Stephan Contratti

A Warm Up
B: Mobility
C: Movement prep
D: WOD

A: Trainers warmup

Teams of 3 and 3 rounds of 
row 250m
plank / worms / burpees
hollow body hold / lunges / bar hang

B: Mobility

Tabata (30/10)
Sprunggelenk
Hip
Shoulder
Glutes
Spine

C: Movement demo

all exercises demonstrated

D: Partner WOD

4 Total rounds (40/20sec)

Station1: Battle rope work (switch every full round)
Station2: Wall squat hold (next to each other)
Station3: Burpees over partner
Station4: Chin over the bar hold (chest to ring hold) (next to each other)
Station5: Tire Sledgehammer work/ tire tappings (switch every full round)
Station6: Handstand hold @ wall (next to each other)
Station7: Synchron 1KB O.H. stationary lunges (switch arm every full round)
Station8: Hollow body hold (next to each other)

1min 20 sec rest after total round.