Strength

Power Clean starting at about 63% of your 1RM work up to a  3RM

Bench Press

Set 1: 80% x 3, rest 2 minutes, then 60% x 10

Set 2: 80% x 3, rest 2 minutes, then 60% x 10 (add 10 pounds to each set if possible)

Set 3: 80% x 3, rest 2 minutes, then 60% x 10 (add 10 pounds to each set if possible)

Gymnastics Strength Work

7 x 1 Weighted Muscle Up or Strict Pull Up (build to max)

7 x 1 Weighted Ring Pushup (have a partner load bumper plates on your upper back wile in a plank)

Muscular Imbalance Work

3 sets, for quaility not for time

Single Arm Bentover DB Row x 10 each side

Overhead Single Arm DB Carry x 50m each arm

Static Handstand Hold for 30 seconds

Side plank hold 30 seconds each side