Weightlifting

1) Muscle Snatch + Power Snatch + Snatch, 3 sets with muscle snatch weight from two weeks ago
2) Snatch + Overhead Squat 80%x2, 85%x1, 90%x1, 95%x1, build to heavy single

Notes
Muscle Snatch/Power Snatch/Snatch: The purpose of this complex is to focus on using the upper body to pull yourself into good position under the bar. On the muscle snatch, keep the elbows above the bar as long as possible before smoothly turning over and locking out. Carry this same motion over into the power snatch and snatch. Build your way up to your working weight in small increases, getting plenty of good sets in with short rest.

Gymnastics

6 minutes volume accumulation:
Strict Chest-to-Wall Handstand Pushups

Notes
Narrow grip. As you descend, move at an angle away from the wall, so that at the bottom, your head and hands form a tripod. If you completed more than 36 repetitions in the last iteration of this piece, add a deficit, or, if you were already using one, increase the deficit.

Sport

4 Rounds For Time:
7 Muscle-Ups
21 GHD Sit-Ups

Gymnastics Accessory

5x10 Pike-Up

Notes
Feet on the seat of a rower or a steel 5lb plate. Hands in pushup position. Engaging the abs and hip flexors, pull your feet up towards your hands. Get as close as possible to the hands. Pause at the top, then return to the start position, keeping the movement controlled.

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