Skills 8AM Mobility Class Lower: Ankles/ Hamstrings/ Quads/ Hips Upper: Lats/ chest/ shoulders/ biceps/ triceps Olympic Lifting 9AM 1x51x51x51x5Snatch505560651x51x51x51x5Clean & Jerk (Of the 5 C&J reps, only jerk 3 times)505560651x5+11x5+11x5+11x5+1Front Squat + Split Jerk (%1RM Clean)50556065 CrossLite 10AM Partner: 100 KB Deadlifts 90 Burpees

CrossFit 0:00-5:00 3 Deficit Strict Handstand Push-ups/pike push-ups off box :15 Second Hanging L-Sit/tuck (top of knee raise) 5:00-10:00 3 strict Handstand Push-ups 6 Strict Toes to Bar/kipping/toes to ring 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestanding Handstand or against wall/active pike hold on