The foundation of strength and body control is Gymnastics. This is fact and cannot be disputed. Still most gyms neglect this fact by crowding valuable floor space with machines. Don't neglect your need to move your body with control and efficiency. These movements can be done anywhere!
Thursday Strength/Skill Work: Deadlift 7 X 2. Alternate with Ring Pull-ups 5 X max reps. Feel free to try jumping, strict, kipping, or L-pull-ups.