Strength

Power Clean 90% of 3RM for 2 x 3

Bench Press

Set 1: 85% x 3, rest 2 minutes, then 65% x 10

Set 2: (add 10 pounds to each weight if possible) 85% x 3, rest 2 minutes, then 65% x 10

Set 3: (add 10 pounds each weight if possible) 85% x 3, rest 2 minutes, then 65% x 10

Gymnastics Strength Work

5 x 2 Strict Muscle Up + Kipping Muscle Up (scale to weighted pull ups or strict to kipping pull ups)

Muscular Imbalance Work

4 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 (scale to a plank hold)

Side Plank Reach Through x 10 each side