Stephan Contratti

Assault bike

barbell warm up for clean & jerk

Complex

work our way up with a 4 rep complex

• 1 power clean
• 1 push jerk
• 1 squat clean
• 1 split jerk

2 rounds of

1min ski

1min jump rope

1min wall climbs

1min cheast opener on rings

Ring Muscle Ups

• Hip to Rings
• Transition from Hang to Dip Position

AMRAP 25min

6 Bar Muscle Ups

23 KB russion swings

19 T2B

44 Double Unders

25m KB front rack lunges