6 Planche Progression Holds or Weighted Planks
7 Unbroken Hang Squat Snatch (35#)
14 Ring Dips (black and red bands)
21 KB Swings (35# for 1st two rounds, then 25# for last 3 rounds)
If you can complete any of the Planche progressions in the article, do that. If you cannot, get in a push-up position with a weight on your back and hold. Lean forward so your hands are closer to your hips.