Forget for a sec what your mom used to tell you about playing with the on/off switch.
Strength/Skills
Weighted dips 5, 5, 5, 5
with in between V-Sits x 8
Conditioning
Tabata 3 Rounds 20 sec Work / 10 sec Rest
Overhead plate lunges 20kg/10kg
Ring rows
Hand-release push-ups
Knees-to-elbows