Strength:
L3: Deadlift 5×5 @ 70% 1rm +5-10
L2: Deadlift 5×5 @ 70% 1rm +5-10
L1: Deadlift 3×5 @ 70% 1rm +5-10
Workout:
L3:
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip in a Muscle-up – 20 seconds
Muscle-ups – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
L2:
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
L1:
4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Front plank Hold – 30 seconds
Push Ups – max reps
*Rest as needed between sets and reps
Supplemental:
Snatch Grip Deadlift – 3×2 @ 110% of your snatch max