For time:
100 double unders
80 dumbbell squats 50/35*
60 abmat situps
40 alternating dumbbell snatch 50/35
20 cals bike
10 strict handstand push ups
*You can hold the dumbbell anyway you want. Just like the step ups in 19.3
Lite/beginners
100 single unders
80 squats
60 situps
40 alternating dumbbell snatch 35/20
20 cals bike
10 push ups
Maintenance/Mobility
Couch stretch 3min per side
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Snatch push press 3×5
Gymnastics
Rope pull ups 3×8
Core
Weighted back extensions 3×10