Gymnastics Strength5 sets:

10 Strict pull-ups
3-5 Russian dips
MetCon3 rounds for time of:

15 Power snatch 95/65 lbs
15 Overhead squat 95/65 lbs
800m Run
Accessory5 sets
10 double overhead situps
10 banded barbell glute bridges
EnduranceBike

3 rounds
21-15-9

rest 1 minute between sets
rest 3 minutes between rounds