| Tucked front touch advanced 10 seg, 5 reps tucked front advanced, 10 seg tucked advanced. | Tucked front touch advanced 10 sec, 5 reps tucked front advanced, 10 sec tucked advanced . |
| 5 reps negative front lever. | 5 reps negative front lever. |
| 5 reps en tucked front "L" a Pica, 5 seg de aguante en pica. | 5 reps in tucked front "L" to Pike, 5 sec of endurance in pike. |
| 5 reps de positivos en front lever. | 5 positive reps on front lever. |
| 5 reps de pull up / marcar front / negativa en front, consecutivamente. | 5 reps of pull up / mark front / negative in front, consecutively. |
| 3 muscle ups / 5 bar dips / 6 pull ups / 6 - 8 seg de aguante arriba / 8 - 10 seg de aguante en medio / 10 seg de aguante abajo. | 3 muscle ups / 5 bar dips / 6 pull ups / 6 - 8 sec hold on top / 8 - 10 sec hold on middle / 10 sec hold on bottom. |
