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

AMRAP 12
20 Kettlebell Swings
20 Overhead Single Arm Walking Lunges
20 Abmat Sit Ups