Stephan Contratti

A: Warm Up
B: Complex
C: Skill
D: WOD

A: Warm Up

3 rounds of:
20 pass throughs
15 good mornings
20 mountain climbers

B: Complex E2OM for 10min

Start with empty Barbell

1 Deadlift
1 Hang Clean
1 Front Squat
1 Power Snatch
1 Overhead Squat

Increase weight or complex until 5 rounds

C: Skill

Bar Muscle Ups
Dip + Rubberband Transition

D: WOD

3 Rounds of 
5 Bar Muscle Ups
5 Snatch 

then 

3 rounds of
15 Deadlifts
15 Air Squats

then
 
3 rounds of
5 Bar Muscle Ups
5 Clean

RXD: 70/50kg
Scaled: everything else