This is my routine I am going to be trying out for the next couple of weeks. I plan on working out M/W/F. I figure I run through the whole set 3 times in 4 weeks then deload for a week. I plan to only increase volume for two mesocycles and then test for new maximums. In all honesty this is a Kilroy style routine with a mixture of Steven Lowe in there, and a little twist of my own.
Day 1
4x 10s BL / L-sit
2x5 Press HS
3x5 Ring turned out PU + archer row
Day2
4x10s FL/ PL
2x5 BL pulls
3x5 Inverted chin ups + 45* dips
Day3
4x10s BL / L-sit
2x5 Front pulls
3x5 Rings wide pull ups + Wall HSPu
Day4
4x10s FL/PL
2x5 L to V
3x5 Tops pull + Cast wall walks
Every Tuesday will be a strictly core workout
And Thursdays will be replicas of the old wod for leg strength and dynamic legs
Then repeats. So in 4 weeks I will have cycled through 3 rounds.
By the way my background I am a 27 year old ex gymnast. Still have some straight arm strength. Can do straddle L press still. Have a decent floor planche still. Have lost more bent arm strength it seems than straight arm