Strength 

Overhead squat

Work up to about 75% for 3 x 5

Seated DB presses 3 x 6

Pull Ups 3 x ME

Hang Muscle Snatch 3 x 5

Gymnastics Skill  

10 Rounds

12 Second Handstand hold on parallettes

1 Handstand push up, slow negative

Conditioning 

10 Rounds

1 Rope climb

5 Burpee (add 5 burpees each round; last round should be 50 burpees)