Stephan Contratti

A: Warm Up
B: Deadlift
A1: Warm Up 2
C: Strengt
D: WOD

A: Warm Up

800m run with weight vest
shoulder mobility

B: Deadlift

warm up sets 5*40; 5x60; 5*80 kg
5x5 120kg

A1: Warm Up 2

800m run
shoulder warm up with rubberband
clean skills

C: Skill

Strict Muscle Up 
a) Falls Grip
b) Dip
c) Transition
d) Pull

C: Strenght

2 rounds of max reps
a) strict muscle ups
b) kipping muscle ups

D: WOD

Chipper "Doc Love" 
270 Double Unders
180 Air Squats
90 Hang power clean 50/35kg
60 handstand pusg ups
30 bar muscle ups