Dynamic Range of Motion
Cossack Stretch
Hollow/Arch on Bar
Bootstrappers

CrossFit
Bodyweight Skill
Handstand Push Ups
Chest to Bar Pull Ups

Barbell Skill
1) Back Squat: 1X8@70%, 1X6@80%, 1X6@85%

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%

Conditioning
“12.1″
AMRAP 7: Burpees (6″ Target)


Strength & Conditioning
Bodyweight Skill
Pull Ups
Hollow Holds

Barbell Skill
1) Back Squat: 1X8 1X6, 1X6 (each set heavier)

2) Front Squat: 3×5 (each set heavier)

Conditioning
“12.1″
AMRAP 7: Burpees (6″ Target)