Weightlifting

1) Snatch 1-1-1, 4x1
2) Snatch High Pull 90%x2x2, 95%x2x2, 100%x2x2
3) Overhead Squat 225#/155# x 2 reps from failure + Overhead Squat 205#/145# x 1 reps from failure + Overhead Squat 185#/135# x failure

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 High 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 225#/155# set, strip the bar and immediately perform the 205#/145# set, then strip the bar and immediately perform the 185#/135# set. If available, use blocks to save your shoulders.

Strength

Back Squat 4RM x 1 Rep 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:
50 Pullups
50 Calories Assault Bike
10 Rope Climbs, 15' Ascent
Run 1000m

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