Stephan Contratti

A: Warm up
B: WOD
C: Deadlift

A: Warm UP

easy 800m run

some KB and mobility warm up exercises in the grass.

Tabata (30/10)
shoulder, good morning and T2B scaling warm up movements

B:  WOD

12 min amrap:
-10 good mornings (empty BB)
-10 american KB swings (heavy & excellent)
-10 sritct toes to bar (strict knee raises)
-10 cal ski or 15 cal bike

C: Deadlifts

3-3-3-3-3 reps
start every 2 minutes

first start with 30-40% and do 3 rounds of 5 reps 
with the tempo schema 5151, then work your way up to 80-85%.

all start together with the 5x3 heavy and excellent deadlifts.