Gymnastics

Warm-up:

A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Workout:

G1. The Shrimp/One legged squat (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl/Natural GHR 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises

Back lever tuck x 5 seconds x 5
L-Pull-ups x 5 x 2