1. 2 muscle clean + 2 push press + 2 front squat - x 3-4 sets
2a. 2 kb racked walking lunge - 2x10 steps
2b. 2 kb squat press - 2x10
3a. handstand hold - 3x10 seconds
3b. back lever - 3x10 seconds
3c. German hang - 3x10 seconds
- ideally this will be performed as one giant set on the rings
- if you can not perform the handstand on the rings, do them on the floor and move on the rings immediately after
- do the lever progression that allows you to hold for 10 seconds
2a. 2 kb racked walking lunge - 2x10 steps
2b. 2 kb squat press - 2x10
3a. handstand hold - 3x10 seconds
3b. back lever - 3x10 seconds
3c. German hang - 3x10 seconds
- ideally this will be performed as one giant set on the rings
- if you can not perform the handstand on the rings, do them on the floor and move on the rings immediately after
- do the lever progression that allows you to hold for 10 seconds