I train CrossFit 4–5 times per week, with each session lasting around 2 to 2.5 hours. My strength is currently more endurance-based, and I want to improve my maximum strength. My goals are to build an athletic physique, increase muscle mass, improve strength, power, and explosiveness, develop my gymnastics skills, improve my Olympic weightlifting, and perform better in competition. I want a 12-week CrossFit program focused only on the main strength and skill work. Please do not include MetCon programming yet, as I will ask for that separately. For percentage-based strength lifts, start at around 70% of my current PR and progress over time. For Olympic weightlifting, start lighter because my technique still needs improvement. Use variations such as hangs from different positions, blocks, pulls, power lifts, squat lifts, tempo work, pauses, and complexes to improve positioning and movement quality before progressing to heavier loads. My basic technique in powerlifting movements such as squats, overhead presses, and deadlifts is already good, so there is no need to spend time on beginner-level technique work for those lifts. A foundation strength + technical development phase is only needed for the Olympic lifts, not for the other movements. My current gymnastics level includes: Handstand walking 4×4 strict ring muscle-ups 4×5 kipping bar muscle-ups I can handstand walk about 13-15 meters I can do 4 × 4 strict ring muscle-ups I can do 4 × 5 kipping bar muscle-ups I can do chest to bar pull ups I can do butterfly pull ups but not chest to bar butterfly pull ups I can do 4X4 strict ring mucle up I can do 4X4 kipping bar mucle ups However, my bar muscle-up technique is still inefficient and tends to become a chicken-wing pattern, so I want that to be improved through the program. Please use common variations and drills for the main movements, including snatch, clean and jerk, squat variations, deadlift variations, pull-up and ring work, handstand work, rope climbs, and carries. I have also provided a broader list of CrossFit movement categories for reference. Please use it to create variety in the program, but avoid movements that are better suited for MetCon, since I want the conditioning portion programmed separately. Use a difint procentage for each training phase and gradually progressions. Use a very scientific based program. Consider this instruction “(1) Search online for scientific periodization models for advanced CrossFit athletes, focusing on 12-week strength and skill cycles that balance powerlifting, Olympic lifting technique, and high-level gymnastics. (2) Analyze the categories and specific exercises listed in CrossFit-Workout-List-PDF.pdf to select the most appropriate movements for maximum strength development, skill progressions, and structural balance, ensuring conditioning-heavy exercises are excluded. (3) Research physical therapy and coaching methodologies to correct a chicken-wing movement pattern in kipping bar muscle-ups, identifying effective drill progressions based on the athlete's capacity for strict ring muscle-ups and handstand walks. (4) Design a systematic 12-week technical progression for Olympic weightlifting (Snatch and Clean & Jerk) that integrates high hangs, above/below-the-knee hangs, blocks, pulls, pauses, and complexes to build technical efficiency before lifting heavy. (5) Structure a 12-week progressive percentage-based program for the core strength movements (Back Squats, Front Squats, Deadlifts, and Overhead Presses) starting from 70% of 1RM using scientific progressive overload. (6) Construct the daily training templates following the required 5-day weekly structure (Days 1 to 5), ensuring Day 5 is designed as a flexible, optional session to prioritize recovery. (7) Synthesize the daily sessions and progressions into a complete 12-week training layout divided into distinct blocks (such as a hypertrophy/stability phase, a maximal strength phase, and a power/peaking phase) with specified sets, repetitions, and intensity percentages.” Percentage rules Strength lifts