Warm up:
joint circling
wrist routine
shoulder and scapula routine
squat routine
hollow 4x30sec
arch 1x60
german hang 2x30
pl lean 3x30
l-sit 6x10
front lever tuck 4x15
back lever 4x15
adv frog stand 5x12
handstands 15-20 min
L pull up, xr bulgarian pull up, xr bulgarian L, wide pull up, wide behind, wide L
FL-row
Inverted chin up, reverse yewkis
Pullover, Nanner, TOPs pulls, front lever pulls(half and full), yewkis
kipping pull ups, negative muscle up, assisted with feet muscle up
push ups, push up xr, push up xr plus, push up xr pmp, push up xr pmp plus...floor planche variations
bulgarian dips, single bar dips(pronated, supinated), russian dips, korean(pronated, supinated)
hspu negative
chest rolls...
v ups, L lifts, HLL half, HLL V to L, HLL single leg, HLL
Archups, Curl ups, RLL, RLL(straddle, stall bar, headsdtand, wallHS)
Archups (side to side,twisting,circular), Windshield wipers (supine, half, full)
German hang pull, back pull(half, full), reverse crank (half, full)
Body lever, front pull (negative,half, full), crank(half, full)
Tick tock, 360 pulls
jumping deck squat, deck sls, sls, nhc, ghr(half, full), arch ups single leg