Weightlifting

1) No Hands/No Feet Snatch from Low Blocks 1-1-1, 3x1
2) Snatch from Low Blocks 80%x3, 85%x2, 90%x1, build to heavy single, then 80%x2x2

Notes
No Hands/No Feet: Start at 60%. Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets.

Gymnastics

1) 8 minutes practicing freestanding handstand, 3'x3' space"
2) 8 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. If you completed more than 48 repetitions in the last iteration of this piece, add 5-10lbs.

Sport

6 Rounds For Time:
8 Front Squats, 195#/135#
10 Chest-to-Bar Pullups
12 GHD Sit-Ups

Notes
Front Squat: From floor.

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