Warm Up:

1 Round:
10 Passthroughs (towel or broomstick)
20 High Knees

2 Rounds:
10 Deadbugs
10 Rocket Jumps
5 Knee Push ups
10 Goodmornings

Build: Chest Endurance

4 Rounds: (8 minutes)

*Work at each station for :20, rest :10 b/w stations*
-Tabata Single Arm Floor Press Right Arm
-Tabata Normal Push-ups
-Tabata Single Arm Floor Press Left Arm
-Tabata Wide Stance Push-ups

Gymnastics Work:

3-4 Rounds for Quality(8 Mins)
:30 Hollow Rocks
:30 Superman Hold
:30 Handstand Practice

-Some options for handstand practice:
Handstand against wall
Free Standing Handstand
HSPU
Handstand with feet on the couch
Elevated foot plank

Conditioning:

Min 1: 10-15 Odd Object Ground to OH (depends on the weight of the object)
Min 2: 6 Deck Squats + 8 Jump Lunges
Min 3: 10 Bicep Curls + 10 Half Up Downs
Min 4: REST