Weightlifting/push/cyclical repeats + accessory work
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 3:00 for 24:00 (8 sets):
1 power clean or 1 power snatch
5 handstand push-ups (strict if possible) or 5-10 perfect push-ups
150m row or equivalent ski/bike
*build a heavy final 2-3 reps, keep the gymnastics work solid, your choice for intensity on the row/bike/ski
+
3 sets not for time:
5 YTWs
:30/side plank