Stephan Contratti

A: warm  up
B: skill
C: WOD
D: cash out

A: Warm  Up

8 times 100m row (try to row exactly 100m)
the difference to 100m are your anount of burpees you do. 

Tabata (20/10)
Switch between A and B
A: plate tappings
B: Air squats, Shoulder Up/Down, ankle mobility, v-ups

B: Skil

Wall Squats
5x5 reps with less space between you and the wall

Air Squat Sally 
with 5 or 10kg plate

C: WOD

100 Wall Balls 
for time (TC: 10min)

Work with a partner (one is working one rests)

D: Cash out

4 rounds of
30 sec couch stretch
10 windshield vipers
30 sec bar hang (close grip)