Gymnasty...

Warm-up/Skill
30 GHD situps
30 GHD back extensions



Strength
5 x 10 Ring push-ups (with weight vest)
+
5 sets max rep strict pull-ups
+
5 x 5 wall walks
+
Accumulate 4 minutes of "L-sit" on rings or parallettes



WOD
12 Min AMRAP
3 bar muscle-ups  (or 6 chest to bar pullups)
6 HSPU
9 box jumps
12 air squats