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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 (14 Minutes)
In a 2 Minute Window Complete
200m Sprint
12 Kettlebell Swings
Max Effort Strict Handstand Push Ups/Dips/Push Ups
-rest 2 minutes, repeat for a total of 4 efforts-

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