Duration: 58 minutes
An upper-body day that blends skill work with barbell strength. Warm up the shoulders, then train the planche (planche lean and pseudo-planche push-up) and the muscle-up (chest-to-bar pull-up and dip) while you are fresh. Finish with the bench press, bent-over row, overhead press and biceps curl. Progress the skills by holding the leans longer and adding reps, keep the barbell lifts in the 5 to 8 range and add weight once you top it.