A. Front Squats
Beginners: 5, 5, 5 @ 41x1
Intermediate and Advanced: @ 40x1 3-4 reps x 4 sets
Clean and Jerk 165/110 lbs
Muscle Ups (1st rep of each set much be a static muscle up).
No MU? Do 7,6,5,4,3 transitions or, if you are close do muscle ups with a spot.
C1. Elegant gymnastics pose x 3 reps x 4 sets
C2. Cuban Rotations @ 4121 6-8 reps x 4 sets