Weightlifting

1) Snatch Without Hook Grip 50%x3, 55%x2, 60%x1x3
2) Snatch 80%x3, 85%x2, 90%x1x2 (x 2)

Gymnastics

30 Strict Muscle-Ups For Time

Notes
Start in a strong hollow hang with false grip. Maintain hollow throughout full range of motion. Pause briefly at top, turning rings out and emphasizing lockout. Return to the hollow hang maintaining control all the way to the bottom. The rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top. Scale repetitions as necessary, don't let it get ugly.

Endurance

Row 4x1000m @ 9, work:rest 1:2

Gymnastics Accessory

Accumulate 100 Hollow Rocks

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