Weightlifting

Clean High Liftoff + 5 Count Eccentric + Clean 2-2-2, 3x2

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Each set must be completed in no more than twenty-five seconds total, from breaking the first liftoff from the floor to standing with the second clean. Make sure that the eccentric is a full five count. Do not touch-and-go the clean.

Strength

Overhead Squat 5 @ 6, 5 @ 7, 5 @ 8

Gymnastics Endurance

2:00 Max Strict Handstand Pushups, 6"/4" Deficit
2:00 Max Toes-to-Bar
2:00 Rest
1:30 Max Strict Handstand Pushups, 4.5"/3" Deficit
1:30 Max Toes-to-Bar
1:30 Rest
1:00 Max Strict Handstand Pushups
1:00 Max Toes-to-Bar

Notes
Allow 10 seconds of transition time between HSPU and TTB, so that you get the full time allotted for each element.

Sport

AMRAP 7:
10 Sumo Deadlift High Pull, 135#/95#
10 Push Press, 135#/95#

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