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

Bodyweight SkillĀ 
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
100 Wall Balls for time.
Every time you stop performing wall balls perform 5 Burpees. Resting the wall ball against the wall counts as stopping!