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

Bodyweight Skill 
3 Minutes Max Attempts at Toes to Bar (you may kip)
3 Minutes Max Handstand Walk
OR
3 Attempts at Max “Nose and Toes” Handstand Hold

Barbell Skill (20 Minutes)
CrossFit
5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

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

Conditioning
Conditioning (15 Minutes)
10 HSPU
30 KBS 24/16kg
40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
60 Double Unders
40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
30 KBS 24/16kg
10 HSPU

 

There’s Only One Type of Periodization, Part 1 – Greg Nuckols