Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill (10 Minutes)
L-Sits
Shoulder Raises

Barbell Skill (18 Minutes)

CrossFit
7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

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

Conditioning Tests
A) Max Strict Pull Ups in 2 Minutes
-rest 2 minutes-
B) Max Strict Handstand Push Ups in 4 Minutes
-rest 2 minutes-
C) Max Wall Balls in 6 Minutes

Better Weightlifting Through Handstands – Kristin Pope