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Gymnastics Strength:

E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups

Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Up

Conditioning: 

5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls