Stephan Contratti

A: Warm Up 
B: WOD 
C: Core
D: Relax (optional)

A: Warm Up ( 30min)

classic warm up 12min

Skill and Prep:
HSW
Muscle ups
Wall Balls

B: WOD (Rest time)

Buy in:
20 alt. Pistols

3 rounds of:
10 Wall Balls (15/10kg)
10 Medball Clusters (15/10kg)
 5 Bar Muscle Ups (Bar Dip + Negativ Bar Muscle Up)

Rest 5min

Buy in:
5 rope climbs (half rope climbs)

3 rounds of:
20 T2B 
50 Double Unders
14m Handstandwalk (Box walks or HSW to Wall)

REST 5min

Buy in:
20 Cal bike/ski/row 

3 rounds of:
10 Handstand Push ups (8 negative HSPU)
15 Box Ups Overs (60/50cm)
 5 Ring Muscle Ups (C2B Pull ups)

C: Core Strength Tabata (40/20) (10min)

2 rounds of:
plance progression 
L-Sit hang (KB or Rack)
Skin the Cat on Rings
Wall Push ups
V-Ups

D: Optional ROMWOD (15min + )