A) Warmup: 3 sets 10 Single Arm DB High Pull (per side) (Choose 7 RPE Weight) 10 Lower Trap activation pulls (per side) 10 Scapular push ups (pause at end range) *Move slow through these movements, goal is to get shoulder girdle primed for lots of overhead pressing and stability.

Task Specific: (Hand Stand / Floor) Level 1 3 sets: 4 tempo eccentric strict Hand Stand Push Ups (3-5 seconds down) (only down portion, kick off wall after each eccentric) *rest 20 seconds 8 supinated grip paused barbell row (3 seconds at top) (moderate weight) *rest 20 seconds 12 Side DB Delt Raises (slow eccentric) (7 RPE weight) *rest 60 seconds -------------- Level 2 3 sets: 4 tempo strict Hand Stand Push Ups (4 seconds down) (full rep) *rest 20 seconds 8 supinated grip paused barbell row (3 seconds at top) *rest 20 seconds 12 Side Delt Raises + 30 second hold at end of last rep(controlled and slow) *rest 60 seconds -------------------- Level 3 3 sets: 5-7 tempo eccentric + pause strict hspu (4 seconds down) *rest 10 seconds 8 supinated grip paused barbell row (3 seconds at top) *rest 10 seconds 12 Side Delt Raises (pause at top of each rep) *rest 10 seconds 50 ft Handstand Walk Sprint *rest 60 seconds

Behind-The-Neck Press

3 x 15

3 continuous sets: 30 seconds of Russian Twist (no weight in hands) 30s hollow rocks 30s knee tuck hold 30s High plank hold *rest 30s between each movement *Level 1/2/3 all do this, Challenge yourself with good positions!

A) Warmup: 3 sets: 250/200 m ski erg or row (Build pace per round to get faster) 10 Banded Cobra Pull downs (Per side) 10 Kettle Bell Sumo Deadlift High pulls (Dual Arm) (Slow eccentric) (7 RPE Load) 16 Alternating KB seesaw press (7 RPE load) :20 Active hang from pull up bar or rings *Take rest as needed between drill, but try to keep in smooth flow so heart rate gets elevated.

Level 1 3 sets: AMRAP Supinated Grip Strict Pull ups (light banded assistance) *rest 20 seconds 30 second AMRAP Banded Lat pull downs *rest 20 seconds 8 Incline Dumbbell Curls (slow and controlled) *rest 2 minutes - 3x6-10 Hollow arch swings (perfect core connected positions) - 3x:15 AMRAP of T2B Working on stringing them together - 3 min AMRAP Burpee Pull ups (For Max Reps) *make sure bar is right above reach height when standing tall ----------------- Level 2 3 sets AMRAP Supinated Grip Strict Pull ups *rest 20 seconds 40 second AMRAP Banded Lat pull downs (in Controlled fashion) (seated on floor) (band tension moderate) *rest 20 seconds 12 Incline Dumbbell Curls (slow and controlled) *rest 2 minutes - 3 x 8-10 hollow arch to kipping pull up (complex focusing on transfer of hollow into kip) --- 3 x 10-15 Perfectly straight leg T2B (focus on kip being completely derived from the hips) - 3 Minute AMRAP Bar MU+ 2 bar dips @top *Bar Dip=Kip at top of the Muscle up* ----------------- Level 3 3 sets AMRAP Supinated Grip Strict L-SIT Pull ups (Add Weight) *rest 10 seconds 40 Second AMRAP Banded Lat pull downs (in Controlled fashion) (seated on floor) (band tension moderate) *rest 20 seconds 12 Incline Dumbbell Curls (slow and controlled) *rest 120 seconds ---- 3 x 6-8 Reps of The following Complex - ( Hollow arch - Kipping Pull up - Butterfly pullup ) --- 3 x 15-20 Perfectly straight leg T2B (Eyes forward entire time) --- 3 Minute AMRAP Bar MU+ 2 bar dips @top *Bar Dip=Kip at top of the Muscle up*

Grip Cash out 5 sets: 30-60 seconds plate pinch hold (25s/15s) (per hand) (Only use pointer, middle, thumb fingers) 30-60 seconds Active Hold on pull up bar 30-60 double unders (Level 3 use weighted rope if able) *Level 1 try for the lesser rep range and Level 3 aim for the highest range* *Rest :10-:30 between drills and an extra 1 minute between sets* *L1 scale to single unders if needed to keep moving

A) Warmup: 2-3 sets: 1 mins Echo bike (Arms ONLY with chest on seat) (stand on floor) 5 slow eccentric ring pull ups (3-5 seconds down, jump up to top) (NO CONTRENCTIC) 15-30 second ring support hold 15-30 second bottom of ring dip hold *Stick to rep range and times that are 7 RPE, this shouldn't obliterate you for the rest of the session!

Level 1 and Level 2 3 sets: 12 DB incline bench press (45* incline with 7-8 RPE weights) *rest 20 seconds 30 sec AMRAP deficit push ups (hands on plates or paralletes) *rest 20 seconds 12 DB pec flys *rest 2 mins - 3x Max effort Tempo Ring Dip *rest 90 seconds between efforts Tempo=3 seconds down, no pause, explode up - 3xMax effort Tempo Ring Rows *rest 90 seconds between efforts Tempo= explode up, no pause, 3 seconds down ----------------- Level 3 3 sets: 12 DB incline bench press (45* incline with 7-8 RPE weights) *rest 20 seconds 30 sec AMRAP deficit push ups (hands on raisers) *rest 20 seconds 12 DB pec flys (7 RPE weight) *rest 2 mins ------ 4x Max effort WEIGHTED Tempo Ring Dip *rest 90 seconds between efforts Tempo=3 seconds down/3 second pause in bottom , explode up - 4x4-6 TEMPO Strict Ring pull ups (3 seconds up/3 second pause/3 second down) *rest as needed* --- L-Sit Flutter kicks 20 seconds on/40 seconds off X5 sets

Tricep + Bicep+ Core Accessory Work 50-40-30-20-10 reps of the following movements: Banded Bicep Curl Banded Tricep Extension Seconds of GHD paddling (Try to get to parallel and shift load into obliques) Leg Lifts over KB (alternating)(1 count) (50 reps=25 over and backs) *use a band for this that allows for massive pump but continuous flow and no need to stop *try to rest as little as possible between sets and movements! *NOT for time, for quality here!!!