Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

MetCon: 4-8-12-16-20-16-4 reps of
Ring Dips
MedBall Cleans

A) HRPU-20/12lb
B) Ring Push Ups-20/12kg
C) Ring push ups-20/12kg
D) Ring dips 20/12kg.