M3

Warmup

2 min row  
Full shoulder set with bands (rows, ER, Arm circles)
10 burpees

Static Holds/Core/Positions
45 second hollow body hold  
45 second arch hold Max Time handstand hold
15 V-ups 15 Olga crunches (arms locked overhead)
10 Jump pull-ups

Gymnastics Exercises 
3x10 Plank walk with feet on sliders
Reverse plank stretch and try to crab walk on sliders

10 Plank on swiss ball w/ pike and press
3x  30 Second L-sit alt leg extends
10 burpees

Weight Training Complex
3 rds with increasing weight:
8 Bent row
8 Power cleans
8 Front squat
8 Shoulder press
8 Back squat
8 RDLs
20kg-30kg-40kg