Stephan Contratti

Functional warm up, with a good combination of KB and Barbell WOD.

A: Warm Up

a) Partner FUN
A: 300m row
B: kettlebell work

KB Achter
KB hip rotation
KB Halo

or 

deadlifts
high pull
push press

in totall 2 rounds each person on the rower.

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b) mobility

hip
shoulders
glutes
lower back

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c) tabata (20/10)

burpee
squat jumps

B: Sumo Deadlifts (barbell)

Work your way up to a heavy 3 RM - 7min
3-3-3-3-3 reps 

of heavy sumo deadlifts (start ever 2min)

C: KB Finisher

3 rounds of:
Clean & Press ladder
1,2,3,4,5 reps of 
clean 
press

switch arm after each set (1/2/3/4/5) 

rest 30sec-1min between rounds (choose your weight right)