Weightlifting=Powerful Hip Extension + Gymnastics= Indominable upper body and core strength

I. Snatch 70% 2 x 3

125 pound

II.Back Squat 80% 3 x 5

205 pound

III. Deadlift 5 x 3

249 pound

IV. Push Press 5 x 3

165 - 160 x 2 sets

V. 1 rope ascent every minute on the minute for 10 minutes on a 2" thick rope :p

got it. next time try to descend without arms every other rep.

working on that monkey claw

"Jack"

I. Warm-up
3 rounds of:
Ring Strength, back lever tuck 5s + front lever tuck 5 s x 2
3 Wall Walks

II. "Jack"
20 minutes AMRAP of:
95lb, Push Presses, 10 reps
55lb, KB Swings, 10 reps
10 Box Jumps, 24"

9 Rounds + 10 Swings

III. Hollow Rocks 20on/10 off max rounds = only 2 rounds :( compare: 10,2,10