Strength 

Bench Press 5 x 10 at 60%

Incline Bench DB Press 5 x 10

Bent-over Rows 5 x 10

KB Bottoms Up Z Press 3 x 10 each arm (Z press is done seated on the floor)

DB Curls 3 x 10

Gymnastics Work 

10 x 1 Handstand Push Up Negative (lower yourself under control as slow as possible)

Conditioning 

21-15-9

Toes to bar

Handstand Push Up