Mobility
2 min Table-tops
2 min Bench Stretch
2 min Jefferson Curl
2 min Calf raises

Preparation
3-5 Ring Pull-up + 3 sec hold
3-5 Ring Dip + 3 sec top hold
3-5 Wall Walks + 3 sec hold
3 sets

Gymnastic Strength
A.
1RM Weighted Pull-up
+
5 sets @ 90%

B.
1RM Strict Press
+
5 sets @ 90%

C.
L-Sit – max hold
15 Good Mornings
3 sets