Stephan Contratti

A: Warm Up
B: Strenght & Stability
C: WOD
D: Finisher

A: Warm Up

5 Rounds of:
10 cal row
10 push ups
10 lunges
10 air squats
10 burpees
10 sit ups

---

B:  Strenght & Stability

EMOM 14min
odd:  10 Seated DB Shoulder Press (20/17kg)
      hold until the full minute the l-sit hold 
even: 10 Shoulder Taps in Handstand, 
      and stay the rest of the minute in the handstand hold

B1: The Burgener Warm-Up

Crossfit Journal

---

C: Open WOD 15.4

AMRAP 8 minutes:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Add 3 reps to each handstand push-ups each round. 
Add 3 reps to clean every three rounds.

Men: 185 lbs, 84 kg
Women: 125 lbs, 57 kg

---

D: Finisher

Partner WOD:

10 rounds for time:
A: 10/8cal assault bike / ski 
B: overhead plate hold (20/15kg)
after every round do 3 syncron wall climbers