Strength 

Jerk from Racks work up to a heavy single

Bench Press

Set 1: 93% x 1, rest 2 minutes, then 78% x 5

Set 2: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 5

Set 3: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 5

Gymnastics Strength Work

EMOM 9 minutes, each set for quality

Minute 1:Strict Toes to Bar

Minute 2: Strict Pull-ups

Minute 3: Strict Handstand Push-ups

Muscular Imbalance Work

4 sets, not for time

Side Plank Reach Through x 12 each side

KB Bottoms-up Press x 10 each side

KB High Pull x 10 (lower slowly and pull explosively to clavicle)