Warm-Up
2 Rounds
45 Second stations: 15 seconds rest between
Hollow Hold
Superman Hold
Inchworm Hold
then...
30 reps each for quality
gymnastic lunge
handstand shrugs

Strength
10 Rep Max Seated Handstand Press(10 minutes)
Every 3 Minutes for 4 Rounds
a. ME set @ 100% of 10RM
b. ME handstand Hold (toes and nose)

Conditioning
21-15-9
Ring Dip
Burpee
Toes to bar

Finisher
2 Minutes ME Hand release Push-Up

Weightlifting Club
Every 2:30 Minutes for 4 Rounds
4+1+3 Hang Muscle snatch(power position, no hook grip)+ tempo Overhead Squat(3 second descent+3 Second hold @ bottom)+Overhead Squat (6-7RPE start, AHAP)
- Every 2 Minutes for 5 Rounds
3 Hang Power Snatch(power Position (3 second hold in receiving position) (7RPE-AHAP)
- Every 2:30 Minutes for 5 Rounds
4 snatch Extensions w/ slow descent 105% of Hang Power Snatch from the day