Gymnastics Volume 

2x50% of Max Strict HSPU from last week - rest 3 min

2x50% of Max Strict Pull Ups from last week - rest 3 min

Single Arm DB Push Press

3x10 Alternating single arm DB Push Press (5/hand)
rest 3 min *lighter weight

Aer Intervals 

Every 3 min x 4 sets:

90 sec row @ easy pace
30 sec burpee @ moderate pace

Core

2x30-sec single leg TTB (alternating) - rest 4 min