Weightlifting
Power Clean (3-3-3-3-3)
High Catch Power Clean.
You should NOT be failing any reps. FOCUS on TECHNIQUE.

Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×10 Hanging L-Sit