Dynamic Range of Motion
Cossack Stretch
Kneeling Hip Flexor/Hamstring Stretch
Dog Up/Dog Down

Barbell Skill (20 Minutes)
CrossFit
15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM (Touch N Go).

Strength & Conditioning
A) Strict Press 3 x 5, rest 45 seconds
B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

Conditioning (12 Minutes)
As Many Rounds As Possible in 12 Minutes of:
90 Double Unders/Single Unders
60 Pistols/Box Steps
15 Muscle Ups/Ring Pull Ups/Strict Pull Ups

Compare to Sept 6th

Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)