Strength 

Jerk from a racks; work up to a 3RM and then reduce by 10% for a set of 3

Bench Press

Set 1: 88% x 2, rest 2 minutes, then 70% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Gymnastics Strength Work

EMOM 9 minutes

Rotate through 3 sets of for quality

Minute 1: 3-5 Strict Toes to Bar

Minute 2: 3-5 Strict Pull-ups

Minute 3: 3-5 Strict Handstand Pushups

Muscular Imbalance Work

3 sets

4-Inch Elevated Suitcase Deadlifts with Kettlebell x 10 each side (as heavy as possible and  stay unbroken for 10)

Plank Hold for 1 min

Kettlebell Bottom-up One Arm Carry x 50ft each arm (as heavy as possible)