Dynamic Range of Motion
Hollow/Arch on Bar
Spidey Lunges

Barbell Skill (20 Minutes)
4X5 Pause Front Squats @ 70-80% (STRICT 3 second pause in the bottom at absolute bottom depth, NO BOUNCE)

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Bodyweight Skill (7 Minutes)
Shoulder Raises
L-Sit Hold

Conditioning (18 minutes)
Against a 2 Minute Clock:
Run 200m.
1 set max effort strict pull ups
Max effort target burpees in time remaining
Rest 2 minutes. Repeat for a total of 4 rounds.

*If you’re on banded pull ups perform 5 strict pull ups before burpees.

CrossFit.com Programming Analysis: Part 1 – Jonathan Kinnick