Strength

Power Clean work up to a 3RM (starting with 63%)

Bench Press

Set 1: 83% x 3, rest 2 minutes, then 63% x 10

Set 2: (add 10 pounds to each weight if possible) 83% x 3, rest 2 minutes, then 63% x 10

Set 3: (add 10 pounds each weight if possible) 83% x 3, rest 2 minutes, then 63% x 10

Gymnastics Strength

4 Rounds for quality

Weighted Muscle Up  or Weighted Pull Up, about 80% of your max set

Ring Pushup at about 80% of your max set

Muscular Imbalance Work

3 sets for quality

Single Arm Bentover DB Row x 10 each side

Overhead Single Arm DB Carry x 50m each arm

Static Handstand Hold x 20-30 sec

Side Plank Reach Through x 10 reps each side