Stephan Contratti

It was a massive shoulder burner! 

A: Warm Up
B: Skill
C: Technical Strenght
D: WOD
E: Foaming

A: Warm up

The classic LCF Compi Warm Up - do your thing but do it right :)

B: Skill:

Bar MU:  Swing + Pull + Transision
Ring MU: Swing + Pull + Transision

crossfitinvictus skill information

C: Strength: 

1 rep. max unbroken Bar Muscle up / C2B
1 rep. max unbroken Ring Muscle up / C2R

D: Hot Partner Chipper stuff

Each chipper takes 10 min / 2 min Rest between
One is resting/ one is working
The reps of 40 and 30 have to be done synchron

Chipper 1: „The bodyweight stuff“ 
50 cal AS Bike
40 synchron Air Squat
30 synchron Sit ups
20 C2B / bar MU  (Rx / Sc)
Rest of time AMRAP HSPU

Chipper 2: „The barbell thing“ 
50 cal Ski Erg
40 synchron DL (60/40 kg)
30 synchron FSQ  (50/35kg)
20 Hang Squat Cleans (40/30kg)
Rest of Time AMRAP  Ring MU / PU

Chipper 3: „The DB shit“ 
50 cal row
40 synchron DB Snatch (22,5/15kg)
30 synchron DB Squat (22,5/15kg)
20 DB OHS (22,5/15)
Rest of Time AMRAP DB S2O (22,5/15kg)

Quelle: 
Titelbild