Strength 

Power Clean work up to a 1RM (starting with 70%)

Bench Press

Set 1: 88% x 3, rest 2 minutes, then 68% x 10

Set 2: (add 5 kilos to each weight if possible) 88% x 3, rest 2 minutes, then 68% x 10

Set 3: (add 5 kilos to each weight if possible) 88% x 3, rest 2 minutes, then 68% x 10

Gymnastics Strength Work

Scale to work on movements you need

5 x 3 Strict muscle ups or, weighted strict pull up or, strict pull ups

5 x 3 Kipping muscle ups or, kipping weighted pull up or, 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

Side Plank Reach Through x 10 each side