Stephan Contratti

A: Warm Up
B: Mobility
C: Movement Prep
D: WOD

A: Warm Up

Movement Flow by Max Shank

B: Mobility

Mobilisation of almost all muscle we need at the wod

C: Movement Prep

get the basics of all movements refreshed and 
work your way up to the workout weight.

D: WOD

3 rounds "fight gone bad style" of
1min: burpees
1min: power snatch 
1min: box jumps
1min: thrusters
1min: chest to bar pull ups
1min: rest