Gymnastics
12-9-6-3-6-9-12
Weighted Strict Chin Ups
Rest as needed between the reps. Go for Max weight in each reps scheme.
1 x Super set
Max reps x Kipping Pull Ups

Rest 5 min

For QUALITY:
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Ring Dips

Extra credit:
100 x AbMat Sit Ups