Stephan Contratti

A: Warm Up
B: Mobility
C: Prep
D: WOD
E: After Work

A: Warm Up

5min row
5min ski

B: Mobility

a) ankle
b) shoulder
c) hips

C: Prep

a) work your way up to a good Overhead Squat
b) falls grip practise 
c) some shoulder work on the rack

D: WOD:

FOR TIME (TC 14min)
2 rounds of
100 Double Unders
 20 Overhead Squats (52,5/30kg)
100 Double Unders
 12 ring muscle ups
100 Double Unders
 20 Dumbell Snatches (22,5/15)
100 Double Unders
 12 Bar muscle ups

E: After Work

a) 3x10 seated dumbell shoulder press
b) 3x10 bent over barbell rows (50kg)