Strength

Bench press

5 x 10 at 65%

Incline DB bench press

5 x 10

Bent Over Row

5 x 10

DB curls

3 x 10

Gymnastics skill work

10 x 1 Handstand Push Up with a slow negative descent

Conditioning

30 Muscle Ups

Scale with muscle up attempts, Strict pulls, Ring Dips or Muscle Up transitions