Stephan Contratti

Zuerst die Arbeit dann das Vergnügen, so versteht der Crossfitter die Welt nicht, sondern umgekehrt! 

A: Warm Up / Koordination

Pezzi Ball Partner Front- / Back Squats
Pezzi Ball Stir the pot
Hip and Shoulder Mobility

B: Skill DB Thrusters

* Squat:
Squatting activation and some drills

* Press:
Hip and pelvis position, as well as shoulder plate tension

C: WOD 1

Partner Fran 
A: 21 DB Thrusters (20/12)
B: 21 Pull Ups
B: 15 Thrusters (24/16)
A: 15 Pull Ups
A:   9 Thrusters (28/20)
B:   9 Pull Ups

TC: 8min

Rest 5min

D: WOD 2

For Time:
100-80-60-40-20-10
cal row or ski
burpees

split always in 10 reps section for each partner until your are done

TC 40min