Stephan Contratti

Strength and Partner Workout for some movement and body authority development

A: Warm Up 

Classic:
row
hip mobility
ski erg
pvc pipe
glutes

B: Loaded Mobility &  Strength

Half Get Up (30/24kg)
Core Work Tennis Ball Glute Bridge 
Double KB Windmile (16/12kg)
Waiters walk (30/24kg)
Core Work Push Ups (Band)

C: Movement Prep.

Clean & Press
Deadlift

D: WOD (Partner WOD)

Part 1: 
Totall Cal 100:
P1: Deadlift Hold (100/70kg)
P2: Row for Cal
allways if you drop the deadlift switch

Rest 1min

Part 2:
AMRAP 15 min: (syncron complex)
5 Power Clean (80/60kg)
5 Hang Power Clean
5 Behind the neck press

Rest 1min

Part 3:
Dead by Reps EMOM
syncron Front Squat (50%RM) &
Burpees

Start with 3 reps and 3+