Stephan Contratti

A: Warm Up
B: Partner FUN WOD
C: Finisher

A: Warm Up

The classic 12min Warm Up

row
rubberband
ski
pvc pipe work
bike
pvc pipe work


Bear Complex prep.
- 1 DL
- 1 HPCL
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Behind the neck press

B: Partner FUN WOD

AMRAP 30min

Switch after each round
A:  AMRAP Bear Complex (70/50kg)
B:  Vary between 250m+ row
                 200m+ ski
              0,3+ mile bike

every round add 
 row 250m
 ski 200m
bike 0,3m 

Round 1:  250m row/ 200m ski / 0,3m bike
Round 2:  500m row/ 400m ski / 0,6m bike
Round 3:  750m row/ 600m ski / 0,9m bike
Round 4: 1000m row/ 800m ski / 1,2m bike
Round 5: 1250m row/1000m ski / 1,5m bike
Round 6: 1500m row/1200m ski / 1,8m bike
....

C: Finisher

300 UDSSR KB Swings (20/24kg)
100 left
100 right
100 both arms 

for each break to 10 Burpees right away