Full Body Gymnastics Workout

Goeff has another full body gymnastics workout for you to try.

A nice mix of bodyweight and free weights exercises. Some of which you could integrate as assistance exercise after your main lifts.

2 x 12 body weight rows (parallel bars)
2 x 8 body weight rows (vertical leg technique)
2 x 8 hip height jump-overs
3 x 3 105 lb. one arm snatches L & R
2 x 10 95 lb. cross lateral one arm deadlift to trunk twist row L & R
5 dip swings to planche
5 dip swings to handstand
5 dip swings to planche
5 dip swings to handstand
4 planche push-ups to 90 degree pushup (fail)
4 planche push-ups to 90 degree push-up
5 plyometric push-ups
4 planche push-ups to 90 degree push-up
5 plyometric push-ups
2 x 40 abdominal torture twists
2 x 10 candlestick lever pulls
2 x 40 posterior chain torture twists
30 push-ups elbows in
20 push-ups elbows out
3 Turkish get-ups 65 lb. barbell L & R