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

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