Warm-Up
200 Meter Single Arm Overhead Walk
3 Rounds for quality
5 Tempo False Grip Ring Rows (1 Second pause at top, slow descent)
3 Wall Walks
1 ME Handstand hold (toes and nose)

Strength
10 Minutes to find..
8 Rep Max Seated Handstand Press
then...
Every 2:30 minutes for 4 Rounds
ME Seated Handstand Press
+
lateral wall walk (alternating directions)

Conditioning
13 Minute AMRAP
5 Hang Power Snatch (95/65)
7 Burpee
9 Chest to Bar Pull-up

Finisher
2 Minutes ME Overhead sit-up
2 Minutes ME sit-up (no abmat)

Weightlifting
 Every 2:30 Minutes for 4 Rounds
4+1+3 Hang Muscle snatch(above the knee, no hook grip)+ tempo Overhead Squat(3 second descent+3 Second hold @ bottom)+Overhead Squat (6-7RPE start, AHAP)

1+1 Hang Power Snatch+ Hang Snatch

Every 2 Minutes for 4 Rounds
1+1 @90% of complex
then...
Every 2 Minutes for 5 Rounds
1+2 @ 100% of complex
Snatch Extension+ hang snatch extension