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)
5 Rounds
1 Minute Sled Push
2 Minutes Rest

(Add weight so you can make 100′ sled push)

Bodyweight Skill (10 Minutes)
3 x 40 seconds on/20 seconds off Hollow Holds
3 x 40 seconds on/20 seconds off Arch Holds