Stephan Contratti

A: Warm Up
B: WOD
C: CORE

Partner Warm Up
A: 250m row/ski
B: AMRAP 
     15 Jumping Jack
     10 Air Squats
      5 Squat Jumps

Shoulder and Hip mobilisation 
Movement prep.
Rope climb basics

3 rounds of:
 30 weighted walking lunges (20/16kg)
  1 rope climb
 15 Box jumps (75/60cm)
  1 rope climb
 30 goblet squats (20/16kg)
400 meter run

TC: 25 minutes

C: CORE

2 rounds of (30/15)
db rows
crunch
birddog
glute bridges
leg raises 
russion twist