Weightlifting

1) Snatch 2-2-2, 3x2
2) Snatch Pull 100%x2x2, 105%x2x2, 110%x2x2
3) Overhead Squat 205#/145# x 2 reps from failure +Overhead Squat 185#/135# x 1 rep from failure (x 2)

Notes
Snatch: 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.
Snatch Pull: This exercise is only beneficial if it can be performed in a way that mimics the positions, rhythm, speed, and timing of the actual lift. If you are unable to do this with the prescribed loads, adjust accordingly.
Overhead Squat: Upon completing the 205#/145# set, strip the bar and immediately perform the 185#/135# set. If available, use blocks to save your shoulders. Rest as needed, then perform one more set. 

Strength

Back Squat 90% of 10RM x 3 Reps from Failure x 3

Gymnastics

Muscle-Ups
Perform reps to 2-3 reps shy of failure
Rest 30 seconds
Perform reps to 1-2 reps shy of failure
Rest 30 seconds
Perform reps to failure

Rest 5 minutes, repeat

Sport

For Time:
15-12-9-6-3 Burpee, touch target 6-8" outside max reach
Alternate With
30-24-18-12-6 GHD Sit-Ups
Alternate With
60-48-36-24-12 Double Unders

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