At the 0:00

21-15-9 Reps

Pull UP
Push Up

At the 07:00

15.12.9 Reps

Chest to bar Pull Ups
Ring Dips

At the 14:00

12.9.6 Reps

Bar Muscle Up
Handstand Push up


3 x 20

GHD Sit up
Back Extentions



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