Gymnastics Volume

Training:

20 minutes, least breaks possible:
30 sec L-hang
30 sec wall sit
30 sec FLR
30 sec overhead hold (20/10kg bumper plate)

each set is cumulative, meaning, don't move to the next movement until you've gotten all 30 seconds

then,

BB 21's, 3 sets; rest 2-3 minutes between each set

then,

band pull downs, 75-100 cumulative reps