Dynamic Range of Motion
Hollow/Arch on Bar
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Conditioning (Muscular Endurance – 15 minutes)
10,9,8,7,6,5,4,3,2,1
Strict Handstand Push Ups/Dips/Push Ups
Kettlebell Swings (32/34Kg)

Bodyweight Skill (7 Minutes)
Shoulder Raises
L-Sit Hold