Workout 112909

Planche Flat(ish) Tuck 3x5sec

Front Lever Flat tuck 3x5sec

Lsit 3x19sec

Ring Dips 3x6

Chinup Holds
topx20sec
midx20sec
bottomx20sec

Workout 112809

Pistol Ladders 5x1,2

mvo2 15:15 16kg
20x7

Workout 112609

Planche Tuck 3x11sec

Front Lever Flat Tuck 3x11sec

Ring Dips 3x5

Chinup Holds +26lbs
2x11sec Top
2x11sec Mid
2x11sec Bottom

Lsit 3x18sec

Diaphragm Breathing 3x30sec

Workout 112209

Pistol Ladders 4x 1,2

lccj 2x16kg
5x1 minute @8RPM

Workout 112109

Planche Tuck 3x10sec

Front Lever Flat Tuck 3x10sec

Lsit 3x17sec

Farmers Hold 2x28kg 3x1min

Was going to do dips/pullups but elbows were a little sore.

Workout 111909

Planche Tuck 3x9sec

Front Lever Flat Tuck 3x9sec

Pistol Ladder 3x1,2 l/r
1x1 l/r

L Sit 3x16sec

Chinup Holds +26lbs
topx10sec
middlex10sec
1/4x10sec
hangx10sec

Workout 111709

Planche Tuck 3x8sec

Front Lever Flat Tuck 3x8sec

Lsit 3x16 sec

One Arm Hang 3x10secl/r

Workout 111509

Pistol Ladders 3x1,2

mv02 15:15 16kg
40x7

Workout 111409

Planche tuck 5x5sec

Front Lever tuck 5x15sec

Ring Dips 3x5

ABC Chinup

L-Sit 3x15sec

Workout 111009

Swings 28kg 10x8

Workout 110909

Planche Frog Stand 3x6sec

Ring Dips 3x5

Front Lever tuck 3x6sec

Asst OAC (3hands) 3x3l/r

Workout 110709

Planche Frog Stand 3x15sec

Front Lever Tuck 3x15sec

20 minutes EDT
Ring Pushups (elevated feet) 10x5
Bodyweight Rows (elevated feet) 10x5

Ring Lsit 6x10sec

Workout 110509

mv02 16kg 15:15
20x7

nice quick workout after staring at a computer for 14 hours

Workout 110409

20 minutes EDT
C&P 2x28kg 5x4
Pullups+ 26lbs 4x5

Pistols to chair 3x5

Workout 110209

16kg Getup Situps 3 minutes

Max v02 15:15 16kg
30 x 7