Gymnastics for QUALITY movement: NOT FOR TIME.
100 SuperMan Rocks also can be called Arch Ups (scale: 50)
40 Hollow/Arch Swings from the Rig
(the more controlled the swing the better transfer to strengthening your core)
(Scale:20),
50 Ring dips
(scale:25)
Then
21-15-9
Hand Release Pushups (narrow base with hands no wider than shoulder width apart)
Wall Balls (20/14)