Gymnastics strength. Don't rush. Focus on super quality and controlled movement

15 min for quality
10 strict toes to bar/k2b/knee raises
15 hollow rock
10 ring row or strict pull up
15 ring push ups (or regular)

Then 3 rounds, max reps in one minute
1) row cal
2) double unders
3) plate overhead lunges 20/15 kg
4) KB swing 24/16 kg
5) box jump

Yes there is no rest. Just deal with it. And maybe don't hit all out on the first rounds