Skill/strength: choose gymnastics or weightlifting version:
Gymnastics: 10 min emom
handstand push-up max hold or reps x :30
Weightlifting: 10 minute emom
strict press 75/55 max reps x :30
workout:
Every 4 min for 24 min
Run 200 m
9 ring dips scale to box dips or ng push ups
12 jumping lunges
15 deadlifts 225/155