Two sets of:
Assault Bike/Row  x 2 minutes @ medium pace
Hollow Body/Arch Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)
and then …

Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be

Gymnastics Skill Session
Target Reach Swing x 10 reps    https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be
(Take your time doing this drill)
and then …
Three sets of:
Air Chair Swing Drill x 3-5 reps https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be

Skill: box steps ups with front rack bar
3 sets of 6 reps/side
moderate weight- go the same or 2-3% heavier then 4/9/19

3 rounds not timed
7 inverted ring rows with a 2 second pause
50 feet walking lunges with DBs in farmer carry

20 KB swings 70/53
4 bar muscle ups or 6 C2B pull ups/pull ups
12 DB front squats  50/35  35/20