Warmup:
2 sets of –
:30 ski
:30 frog stretch
5 Goblet squats
5 kb swings
5 external oblique opener
5 push-ups

Strength:
5×5
Back squat
@65-80%

Gymnastics practice:
3 sets of –
5 Handstand push-ups or :30 handstand hold
5 ring rows
10 toe to bar

Conditioning:
Ski-Erg
:30/:30 for 10 minutes

Mobility:
1:00 twisted cross
1:00 saddle stretch