Weightlifting

1) Snatch 70-75%x2x6
2) Snatch Competition Pull from Deficit, 75%x3, 80%x3, 85%x2x3
3) Hang Clean 3-3-3, 2x3

Notes
Snatch: Your focus is on making crisp, snappy lifts all the way through.
Snatch Competition Pull: The purpose of the deficit is to focus on driving with the legs and keeping the chest up. The competition pull is a high pull with a rebending of the knees. The purpose is to practice using the upper body to pull under and correctly time the pull under the bar. The key is to wait until the bar reaches the correct height to turnover, i.e., it is not an immediate rebend, but happens a split second after finishing the pull, just as it would in the snatch.
Hang Clean: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Gymnastics

1) 6 minutes practicing freestanding handstand, 3'x3' space
2) 6 minutes volume accumulation: Strict Chest-to-Bar Chins

Notes
Handstand: The focus here is to practice your static handstand. Your goal is to remain totally static, but so long as you remain within the 3'x3' box, you may continue the set.
However, if you're constantly moving, essentially handstand walking to keep yourself up, terminate the set, recover, and start over.
Chins: Supinated Grip. Maintain strong hollow throughout full range, do not break position to initiate the pull. Briefly pause at top. The repetition is counted upon returning to the hollow hang at the bottom, not when the chest contacts the bar at the top.

Sport

5 Rounds For Time:
5 Bar Muscle-Ups
10 Dumbbell Snatch, 70#/50#, Alternating
15 Wall Ball, 20#/14# to 12'

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