16-12-14

5/6AM Weightlifting:
B/I: Segment Clean Deadlift 3×3 (light)
(1”, below knee, above knee, mid-hang) 
Segment Clean RM, then 3×1 @ 85%

A: Hang Power Snatch + Hang Snatch 4x(2+1)
Behind the Neck Jerk 3×2

CrossFit WOD
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row

Taken from CrossFit New England

Accessory:
These below drills are beginner to intermediate to help you build strength and balance in the inverted position. Please watch the videos. 

10-15 reps of Inch work walk up on box.  Watch here
10-15 Handstand Balance. Watch here
10-20 Shrug and Shift. Watch here

*You will need to fast forward to midway or later point to see the above drills. However they also have a lot of other good drills prior.

Mobility:
Lizard
Saddle
Box Shoulder Stretch


BodyFit

For 20-25 Minutes
10 Dumbbell Goblet squat
10 Right Arm DB Press
10 Left Arm DB Press
10 Ring Rows
10 Cal Bike