Stephan Contratti

A: Warm Up
B: Mobility
C: WOD 
D: Finisher

A: Warm Up

row / ski for 2min each

B: Mobility

activation of:

hamstrings 
quadriceps
rectus spina

C: WOD

7 rounds of:
14 Deadlifts with KB/DB (22,5/17,5kg)
14 alt. Shoulder presses (22,5/17,5kg)

TC: 20min

D: Finisher

AMRAP 3min
DB Snatches with one hand (24/16kg)

Rest 3 min 

repeat with the other hand
* Everytime you stop during 3min do 5 burpees