Since it is an abridged week, we'll forgo open gym and have a workout today. There's always time for heavy farmer carries...
A. 2-posi PC (hips, bel knee) + FS + Jerk: 6 sets, moderate weight
B. Handstand practice: 8-10 minutes
C. 5-6 heavy sets:
12 one-arm DB SP (6/side)
rest 1-2 min
D. Ab wheel: 3x7-10