Stephan Contratti

Remember the Turtle, afterwards you will look like one. 

A: Warm Up:

We start with a running and weightlifting prep, also include another way
of breathing into the warm up. 

B: "Turtle Club"

Focus on fast transition between running and weight

21 OHS 
200m run
21 Thrusters
200m run
15 IHS 
200m run
15 Thruters
200m run
9 OHS 
200m run
9 Thrusters
200m run

Weight @ 43/30kg 

TC 20 min

C: Finisher

3 rounds 4min AMRAP

a) 
10 cal row
10 WB
 1 Legless rope climb (with vest)

b)
10 Box Jumps
10 T2B
 1 C&J (80%)

c) 
20 D.U.
 6 Rotations on the ball
10 ball squats