Gymnastics
5 rounds
30-40 double unders
6-10 butterfly pull ups or c2b you choose
6-10 kipping defcit hspu / (hspu with or without abmat)
rest 1 min bwn rounds

Accessory Work
3-4 rounds
8-12 banded strict pull ups (use green or black, get that "muscle activation feel during movement"
8-12 bulgarian split squat @light weight (each side)
8-12 standing banded trunk twist with 1 sec pause
rest 2-3 min bwn rounds

Cool down
2-3 min light cardio
1+1 min tricep strech with light band
1+1 min banded lat strech
10-15 pass through with band