A. Work up to a heavy set of 5 paused Front Squats - 3s in the bottom position. No cheating. Down slow, up fast. Breathe throughout the whole movement.

During your sets accumulate 30 supinated pull ups/ring rows

B. 5:00 AMRAP

10 DB/KB Snatches

10 Box Jumps 

18.30 Gymnastics

A.Headstand progressions

B. 5 Sets of:

B1. 5 Headstand Pike/Straddle Press

B2. ME Strict Pull up with 3sec. pause with chin over bar

B3. ME Strict TTB from L-hang

19.30 Weightlifting - courtesy of Weightlifting 101.

1. Hang power snatch + behind the neck push-press/power jerk.
1.1 Daily max in one hang power snatch followed by one push-press or power jerk from behind the neck and with the same grip as you used for power snatch.

1.2 Drop down to 80% and perform thirty behind the neck push-presses/power jerks. You have to power snatch the weight to get started and you can break up the sets as you wish. No penalties for breaking up a set.

2. Deadlift
 

2.1 Ten reps, touch and go, strongest mix-grip.

2.2 Ten reps, touch and go, weakest mix-grip.

2.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.