10 Goblet squats
10 Spiderman lunges each side
5 Step ups each leg (box jumps on round two)
5 Barbell thrusters
Sumo deadlift high pull 35/25kg
Push press 35/25kg
Seated dumbbell shoulder press (use the back of the bench as support). Log your heaviest set.
Practice handstand holds on parallettes. Accumulate as much time in a hold, and see if you can perform some slow and controlled lowers (place an abmat or two under your head).
Superset three sets with some pegboard practice too.