main calistenick playground one arm one leg

4 reps neural grip one arm pullups with second pause on ground
4 reps normal grip one arm  grip pullups                                                     x 2 rounds
4 reps chinups negative with minimal help another hand
2 rounds one arm pushups close to perfect techique 4 reps
2 rounds x 4 reps pistol sqads assisted
some rest between sets use stretching