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Book Page 276 288 292 300 303 304 311 323 333 344 354 362 369 374 379 387 388 399 410 424 431 437 439 452 457 463 471 472 487 491 493 496 499 509
Bent Arm Straight Arm
Rings Handstand Rings Rings Press L, Str-L, V, Front FL R Pullups Weighted Explosive Planche Ring PB/FL PL Ring PL 1-arm
FIG Level Handstands
HS Pushups HSPU
Press Press
HS
(SA) Press
Manna
Back Lever
Lever Pullups
Rowing Pullups
+ OAC Pullups Pullups
Iron Cross
(PB/FL) Planche Pushups Pushups
Pushups
Pushups
Dips Ring Dips Weighted Dips Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel Ring Full Statics Ring Kip Skills Ring Felge Skills
Handstands HS
PB
Jumping Support
1 Wall HS Pike HeSPU Tuck L-sit
Pullup
Floor PU Jumping
Hold
Dip
1 leg bent L- Negative Kipping Diamond PB Dip Support
2 Wall HS Box HeSPU 0.3xBW
sit
R Row
Pullup Pullup PU Negative Hold
25s Plank

Wall HeSPU 0.425 R Wide Frog R Dip


Novice 3 Wall HS
Negative xBW
L-sit Tuck BL
Row
Pullup 1xBW Bar Pullup
Stand
R Wide PU PB Dip
Negative
1xBW MU Negative 60s Plank

Kipping
Adv Tuck R L- Recomm. SA Frog
4 Free HS Wall HeSPU 0.55xBW Straddle L-sit
BL
Tuck FL L-Pullup
Pullup
1.175xBW Clap
Stand
Frog Stand R PU L-dip R Dip 1.2xBW Kipping MU 1-arm/1-leg Plank
Pullup PRE-
R Wall Str REQs In
0.675 Adv Tuck R Archer Clap SA Frog Elevated 45 deg
5 Free HS Shoulder Wall HSPU
xBW
BA BB Press Press RTO L-sit Str BL
FL
Tuck FL
Row
Pullover
Pullup Gray Tuck PL
Stand
RTO PU
1-arm PU Dip
R L-dip 1.375xBW Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel RTO L-sit
Stand Negative
Free HS + 4 R Strap Free L-sit BA BB Box Str Half Lay/1 Adv tuck Str 1-arm R Wide L- Clap L- Adv Tuck Tuck PL RTO Str 1-arm Felge forward
6 Fingers HS HeSPU
0.8xBW
Press
Chair Press
Press
45 deg V-sit
Leg BL
Str FL
FL Row Pullup
1.50xBW
Pullup PL
Tuck PL
PU Archer PU PU
R Wide Dip 1.55xBW Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp RTO Str-L Kip to support
piked to support
A Kipping
Free HS + 3 R Wide Chest Roll SB Chair Str/Pike Half Lay/1 Adv 1-arm R Archer RTO 40 R Str 1- RTO 45 deg Standing Negative Felge backward
7 Fingers
R HS Free HSPU
HSPU
0.9xBW
Press Illusion Press
75 deg V-sit Full BL
Leg FL Tuck RC Row Pullup
1.65xBW Back Clap
deg PPPU arm PU Dip
1.7xBW Strict Bar MU 1-arm Str EL Str Flag
Ab Wheel
Back Lever Back kip to support
pike to support
Pullup
Int.
Free HS + 2 R BA BB L-sit/Str-L OAC Ab Slap L- Adv Tuck Adv Tuck Tuck PL RTO 60 SB 1-arm RTO 75 deg
8 Fingers
1xBW BA SB Press
Press Str Press
100 deg V-sit BL Pullout Full FL Str FL
Negative
1.775xBW
Pullup
Str PL
PL PL PU PU deg PPPU PU
1-arm Dip
Dip
1.85xBW L-sit MU 1-arm SB EL Full Flag Full Ab Wheel Front Lever

Free HS + 1 R Free 1.075 HS to EL to SA FL to Str FL Leg Slap Assisted Half Lay/1 RTO Ring SB RTO 90 deg
9 Finger HSPU xBW HS
R Dip Press 120 deg V-sit GH Pullout
Inv RC
OAC 1.9xBW
L-Pullup Cross Pulls Leg PL Maltese PU 1-arm PU
1-arm Dip
Dip
2xBW OA Straight MU Ab Wheel + 20lbs Ring 90 deg V-Sit SA kip to L-sit

PB Dip SB R BA SB R SA L-sit BA Pullup to SA Hang OAC + 15 Leg Slap Iron Cross Adv Tuck RTO 90+30 Felge backward SB SA back kip to Felge forward
10 1-arm HS 1.15xBW
Press Press Str Press
140 deg V-sit
BL to Inv
Full FL
lbs
2xBW
Pullup Hold
Str PL Str PL PU
PL PU
Wall PPPU
Dip
2.125xBW
to support
1-arm Ab Wheel Iron Cross/Str PL
support straight to support
B
R HS to EL R SA Str-L HS Lower to OAC + 25 Back Clap R Wall RTO 90+50 Back kip to Felge backward
11 1.2xBW
to HS Str Press
155 deg V-sit
BL
Circle FL FL RC
lbs
2.1xBW
Pullup
Cross to BL Full PL
PPPU Dip
2.25xBW FL MU str PL
handstand straight to support
Adv. Half Lay/1
R Dip SB SA Str PL Half Lay/1 Str PL Wall RTO 90+65 Felge Backward Felge backward SB
12 Press
170 deg V-sit
to HS Leg PL
Leg PL
PU Maltese PU Dip SB to HS to HS
PU
Iron Cross R Wall RTO 90+75 SA kip to V-sit/kip Felge forward SA
13 Manna
Pullout Maltese PU Dip cross/L-cross to cross
Half
SA Hang to SA from Full PL RTO 90+82 Back kip to cross/L- Felge forward SA
14 BL PL to HS
Full PL
PU
Lay/1 Leg
Dip
SB Rotation to HS Full Planche
cross to str PL
PL PU
Butterfly SA SB to RTO 90+86 Back kip to straddle Felge forward SA
C 15 Mount HS Dip
Butterfly Mount
PL SB to HS
Elite Support to
SA from Full PL RTO 90+88
16 Hang to
PL to HS PU Dip
Inverted Cross
Cross

17 Maltese Elevator

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