3 x 3 double kettlebel snatch 24 kg kettlebell each
3 x 3 dips 48 kg
squats 2 sets x 5 reps on chest with 2 kettlebell
complex exercises for 1 arm pull ups
round 1 negative 3 different grips x1 rep ,monkey ketlbell press 1 press ,3 reps each 3 grip assisted one arm pullups
round 2 all same but x 2 sets
80 pushups for 5 minutes
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