Snatch practice with dowel, 15 minutes
Levers and head-stands
Perform 8 sets of 20s of work followed by 10s of rest.
Rest 1 min
8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds