5 x 5 @ 75-80% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
And then, as many rounds as possible in 3 minutes:
If tire flip requires assistance, perform designated movements for 5 minutes.
Then, skill work:
Tumbling (Front roll, back roll, side fall)
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.