Warm-Up: 
Gymnastics Warm-Up – Day 1
10 Minute AMRAP for Quality:
Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises
Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks
Strength:
High Bar Back Squat:
2X5 @ 80%,
2X3 @ 85%,
3X1 @ 90%
* Rest 60 sec
Conditioning:
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS (32/24kg)
50 Double-Unders
Rest 1:1
** 25 Minute Time Cap