Weightlifting

1) Drop Snatch 2RM
2) Snatch from Blocks 75%x3, 80%x2, 85%x1
3) Clean from Blocks 75%x3, 80%x2, 85%x1

Gymnastics

8 minutes volume accumulation:
Wall Walk + 15-20 second Chest-to-Wall Handstand

Notes
Begin in pushup position with hands close to body and strong hollow.
Walk the feet and hands up the wall at the same time. Your goal is to maintain the same hip angle and hollow position all the way to the top, rather than walking the hands back, and then the feet up, thereby piking the hips.
Pause at the top for 15-20 seconds. Keep hold submaximal, stop before technical breakdown.
Walk back down in the same manner. Count the rep once you're back in the hollow pushup position at the bottom.

Sport

AMRAP 20:
30 Calorie Row
10 Strict Chest-to-Bar Pullups

Notes
Pullup: Count the repetition upon returning, under control, to the hollow hang at the bottom, not when the chest contacts the bar at the top.

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