GYMNASTICS
This workout will likely come down to finding sustainable sets of handstand push-ups
Locking out power snatches overhead combined with kipping handstand push-ups will challenge upper body pressing stamina
It may be best to be fairly conservative through the opening round of 30
There are 30 reps in the final 2 rounds of the workout as well (20-10)
In an perfect world, the first 30 reps and the final 30 reps take about the same time to complete
We'd rather break these up early and hold those sets across the board than start big and break a ton later on
Being aggressive with the hips in the kip will also help to take quite a bit of strain off the upper body
Consider the following break-up plans:
Set of 30:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5
Set of 20:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-3-3-3-3-3
Set of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2-2-2-2-2
WEIGHTLIFTING
While we're capable of completing large sets, this could be a good time to give the arms a break
Smaller sets or even quick singles can give you more time to recover while continuing to move forward
Consider the following options for sets:
Set of 30:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5
Set of 20:
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-3-3-3-3-3
Set of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2-2-2-2-2