Stephan Contratti

A: Warm Up
B: Hypertrophy WOD3
C: Squating
D: Hiking

A: Warm Up

800m run
some mobility and stretching exercises 

Warm up with weight

B: Hypertrophy WOD3

3-6-9-6-3 reps of
power clean
shoulder to overhead
bar muscle ups

TC: 7min

C: Squating

Some front and back squats with easy progressive weight

D: Hiking

2x2 hours hike from the box to millrütte and back.