Stephan Contratti

A: Warm Up
B: Skill
C: WOD

A: Warm Up

Mini Band warm up
PVC Pipe Work

B: Skill:

Warm up for heavy thrusters

C: WOD:

AS a partners target for
4 x 500m row 
4 x 500m skierg 
2 x 1mile assault bike

change after every row/ski/bike

while partner A is working on the distance task, partner B 
survives the following AMRAPS

during rowing phase
8 thrusters (45/35kg)
5 pull ups (strict)

during skierg phase
8 thrusters
1 rope climb

during assault bike phase
10m heavy suitcase carry left (40/28kg)
10m heavy suitcase carry right
sprint
slowly walk back

TC: 30min

Thanks to FK Fitness for that awsoom WOD!