Monday
Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill (10 Minutes)
Strict Handstand Push Ups*
Strict Gymnastic Kipped Chest to Bar Pull Ups**

*If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

**If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

Barbell Skill (18 Minutes)

CrossFit
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

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

Conditioning (Redline – 15 Minutes)
“Air Force”
20 Thrusters 45Kg/30Kg
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Every Minute on the minute perform 4 burpees.

Strength & Conditioning
20 Dumbbell Thrusters
20 Kettlebell Swings
20 Dumbbell Push Presses
20 Single Arm Overhead Lunges
20 Front Squats

Every Minute on the minute perform 4 burpees.

Tuesday
Dynamic Range of Motion
Kneeling Hip Flexor/Hamstring Stretch
Hollow/Arch on Bar
Bootstrappers

Bodyweight Skill 
CrossFit
Handstand Walks
Strict Toes to Bar

Strength & Conditioning
Strict Toes to Bar/Hanging Leg Raises
Perfect Wall Walks/Nose and Toes Handstand Hold

Barbell Skill (20 Minutes)
CrossFit
15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

Strength & Conditioning
A) Deadlift 3 x 5, rest 45 seconds
B) Single Arm Push Press 3 x 5, rest 45 seconds

Conditioning (Metcon Test)
“Annie”
50-40-30-20-10
Double Unders/Single Unders
Abmat Sit Ups

Wednesday
Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (15 Minutes)
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

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

Conditioning (15 Minutes)
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets

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)

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

Bodyweight Skill (10 Minutes)
Strict Muscle Ups/Weighted Pull Ups

Barbell Skill (20 Minutes)
CrossFit
15 minutes to Power Snatch: 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 (19 Minutes)
5 Rounds for time of:
1 minute Sled Push
1 minute Ring Rows
1 minute Box Steps
1 minute rest.

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill

CrossFit
1) 10 Minutes to establish a 1RM Clean & Jerk
2) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Strength & Conditioning
1) 12 Minutes to Establish a 3RM Push Press
2) 12 Minutes to Establish a 3RM Front Squat

Conditioning (15 Minutes)
“Bro Out”
15 Lateral Bar Hop Burpees
5 Snatches 80%
12 Lateral Bar Hop Burpees
4 Snatches
9 Lateral Bar Hop Burpees
3 Snatches
6 Lateral Bar Hop Burpees
2 Snatches
3 Lateral Bar Hop Burpees
1 Snatch

Strength & Conditioning
15-12-9-6-3
Burpees
Kettlebell Snatches (Change arm each rep)
Goblet Squat