Strength

Power Snatch 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x1

Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no pauses, last set is 5+)

Skill Work

Take 5-10 minutes to practice handstand drills

Then…

EMOM 12 minutes

Odd 30-45 seconds of; Handstand Walking, Handstand Hold with shoulder touches, Hand Stand Push Ups or  (scale based on skill level)

Even: 10 Toes to Bar

Conditioning

3 Rounds for time

Row 1000m

Run 800m

100 Double Unders