Warm up: snatch drills, handstand push ups and pistols
Strength: front squat WU sets and then as many as possible at 85% of working max, followed by snatch 4-4-4-4-4-4 (65%)
Metcon: 3 rounds for quality reps (not time) of 10 x handstand push ups, 10 x pistols, 10 x chest to bar pull ups (no kipping)
Strength: overhead squat 5-5-5-5-5
Skill/strength: pull ups
Metcon: AMRAP in 15 minutes of 4 x handstand push ups, 6 pull ups and 8 pistols
Links and News and Things…
You already know deadlifts are great. New study agrees with you and claims they are the most effective for lower back strength.