WARM UP
Complete 2 rounds of each
Fin Push Ups x 10reps
Dorsal Push Ups x 10reps
Press to L-sit Hold x 10s
Hanging L-Sit Hold x 10s
STRENGTH:
One Arm Chin Up
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups
6 X 2 : Body Weight
Scale to Archer Pull Ups x 3, or 
Pull Ups x 4
Handstand Push-Ups
Max Reps of unbroken Handstand Push-ups
Complete 2-4 reps after every set of OAC
Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s
Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s
Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang
COOL DOWN:
Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 : 2-10kg

WARM UP
Complete 2 rounds of each:
Front Body Line Hold x 60s
Wrist Flexion Raises x 10reps
Back Body Line Hold (Scoop) +2.5kg x 60s
Jefferson Curls x 15reps @20/15kg
NO REST BETWEEN SETS

STRENGTH
Back Squat
1 RM Back Squat
4 X 5 : 60%
Complete @ 5s Pause
Handstand Hold
free standing hold. can scale to chest to wall handstand
Chest to Wall @ 30s after every set of back squats

CONDITIONING: 10MIN
Toes-To-Bar
Max reps unbroken toes-to-bar
Every Stop Complete 5 Push Ups