Stephan Contratti

A: Warm Up
B: Strenght & Core
C: Skill
D: WOD
C: Finisher

A: Warm Up

Tabata (30/10)
band work
row
ski
pvc pipe
deadman shoulder activation

B: Strenght & Core

3 Rounds TABATA 40 on / 20 off
- banded press out plank 
- banded side steps
- dumbell Hold crossover walk 
- dumbell OH Hold Crossover walk
- rotation barbell plank
- tilting barbell plank
- wall plank jacks

C: WOD

Open 13.5
AMRAP 4 min

-15 Thruster (45/30kg)
-15 C2B  

If you can complete 3 rounds, time extends from 4 to 8 min
If you can complete 3 rounds, time extends from 8 to 12 min 
Etc.

D: Finisher

150/100 Push up

A:  Is doing Push up
B: Is doing Push up hold (Upper Position)

Rule 1: After doing push up go directly into pushup hold
Rule 2: Everytime, knees touch the ground do a 5 Burpee penalty