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2 x 12 body weight rows (parallel bars) 2 x 8 body weight rows (vertical leg technique) 2 x 8 hip height jump-overs 3 x 3 105 lb. one arm snatches L R 2 x 10 95 lb. cross lateral one arm deadlift to trunk twist row L R 5 dip swings to planche 5 dip swings to handstand 5 dip swings to planche 5 dip swings to handstand 4 planche push-ups to 90 degree pushup (fail) 4 planche push-ups to 90 degree push-up 5 plyometric push-ups 4 planche push-ups to 90 degree pus
