exta for one arm push and pull

extra pull exercise 6 reps first 3 good quality
2 attempts x 2 reps one arm dips

one arm one leg crossfit

4 pull ups
4 legs getup to one arm
one arm push ups 4 reps
one leg squat jumps 4 reps
shadow boxing as rest
and after another hand and again shadow boxing
time 3 minute 30 sec

one arm one leg weighted workout 5

11 kg
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

one arm one leg weightd workout 4

11 kg dumbell
one arm pullusps 3 sets x 2 reps
dips leg raises 2 sets x 30 reps
3 one arm pushups with 11 kg plus x 2 sets
pistol squads with weight x 2 reps
some stretching
wrestling bridge for neck

while the day fit 10

kett press each arm 8 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x12 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 8

while the day fit 9

kett press each arm 6 reps 24 kg
one leg calviar getups with 24 kg each leg 14 reps
shurgugs with kett 24 kg 19 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 14 reps
back row ket x8 each arm 
oblique twists each sides x14 reps and bends with kettlebell
shoulders bend row x 6
all x2 rounds
plus 35 min running with minimal running exercises

one arm one leg weighted workou 3

day before 6 sets pullups x 1 reps for each arm
today 3 sets x2 reps pullups with 13 kg
leg raisies on dips for abs 30 reps
sime stretching

one arm one leg weighted workout 2

weight 6 kg
5 pistol squads each leg
8 pushups each arm in first set and 8 reps in secound pushups more bad than in previouse workout
5 reps x3 reps one arm pullups better quality than in previouse workout
different legs stretching workout
wrestling bridges 1 set
dips legs raises  2 sets x 25 reps
15 minutes walking and mixed with 15 minutes running

while the day fit 8

kett press each arm 7 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 6 reps
one leg lunges sqats x 7 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x10 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 7

while the day fit 7

kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
 cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 10 reps
back row ket x4 each arm 
oblique twists each sides x10 reps and bends with kettlebell
shoulders bend row 4
all x 2 and 2 exersizes supersets in row

while the day fit 6

kett press each arm 6 reps 24 kg
one leg calviar getups with 24 kg each leg 14 reps
shurgugs with kett 24 kg 19 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 14 reps
back row ket x8 each arm 
oblique twists each sides x14 reps and bends with kettlebell
shoulders bend row x 6
walking 5 hours

while the day fit 5

kett press each arm 5 reps 24 kg
one leg calviar getups with 24 kg each leg 12 reps
shurgugs with kett 24 kg 17 reps each arm
 cleans with negative biceps curl x 4 reps
one leg lunges sqats x 5 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 12 reps
back row ket x6 each arm 
oblique twists each sides x12 reps and bends with kettlebell
shoulders bend row x 5