STRENGTH
Monday
5×5 Weighted Pull Ups
3x Max weighted plank holds
Wednesday
4×12 Barbell Box Step Ups
3×15 KB Swings
Friday
5×5 Push Press
6×2 Kneeling Jumps
GYMNASTICS/MUSCLE UPS
Monday
5×5 Weighted Pull Ups
4x :30 Hollow Rocks
Wednesday
3×15 KB Swings
5×5 Ring Dips w/ 3 sec Pause at the bottom
Friday
10 x :20 Ring Kipping
6×2 Kneeling Jumps