| 1 | One Arm Pull Up | 1 | 1 reps |
| Target | Additional weight | Rest |
|---|
| 1 reps | - | - |
|
| 2 | Dip | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | 0.4 undefined | - |
|
| 3 | Front Lever | 1 | 0:20 |
| Target | Additional weight | Rest |
|---|
| 0:20 | - | - |
|
| 4 | Squats | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | 1.2 undefined | - |
|
| 5 | Hangs 15mm | 1 | 0:10 |
| Target | Additional weight | Rest |
|---|
| 0:10 | 0.8 undefined | - |
|
| 6 | Pinch 80mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.6 undefined | - | - |
|
| 7 | Pinch 60mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.6 undefined | - | - |
|
| 8 | Pinch 40mm | 1 | 0:05 |
| Target | Additional weight | Rest | Side |
|---|
| 0:05 | 0.6 undefined | - | - |
|
| 9 | Pull up I and IM 1ph | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | - | - |
|
| 10 | Pull up IM and I 1ph | 1 | 10 reps |
| Target | Additional weight | Rest |
|---|
| 10 reps | - | - |
|
| 11 | Frog | 1 | 0:10 |
| Target | Additional weight | Rest |
|---|
| 0:10 | - | - |
|