Warm-up
8 Half kneeling press, each side
6 Ring rows @33X3
4 sets

12 Handstand steps/Pike handstand steps
3 Negative pull-up, 5s top, 5s lower
4 sets

Gymnastics
Max set strict pull-ups/banded pull-ups
Rest 60 sec
3 sets

Max set press-ups (chest to cone)
Rest 60 sec
3 sets

Conditioning
For time:
15m DB Suitcase carry lunge, left
15 Strict Toes to Bar
15m DB Suitcase carry lunge, right
30 V-ups
15m DB Suitcase carry lunge, left
40 Tuck-ups
15m DB Suitcase carry lunge, right
50 Hollow snap