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
5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – 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)
Strict Nasty Girls (Kinda)
3 Rounds:
30 Pistols
5 Strict Muscle Ups
10 Hang Power Cleans (60Kg/40Kg)

Strength & Conditioning
3 Rounds
30 Box Steps (20″)
10 Ring Rows
10 Dumbbell Push Press

Compare to July 30th

An Interview With Dominic Munnelly