Attack on titan 2/3

Attack on titan; movement and swords

when you are able to use the 3D's, you need to be able to get up on roofs, and cut the nec of a titan
this workout will give you the movement and figthing strength. But remeber, you will not get the tecknique of the sword.

Day 1 movement
-pullup 50/3
-bar dips 30/3
-one armed pullup 15 each/3
-clapping pushup 50/3
-hanging leg raises 50/3
-one armed handstand pushup 20/3
-clapping pullup 30/3
-hindu pushup 50/3
-muscle up 30/3

Day 2 sword
-sledgehammer 360's 30 each side
-SH barbarian squat 50
-SH grave digger 50 each side
-SH overhead swings 50 each side
-SH wood choppers 30 each side
-medicine ball front pass 30
-MB overhead throw
-plank up and downs 5min
-bag punches 1000 each arm
-bag kicks 1000 each leg

Day 3 gym day
-(iso benchpress, pullup, overhead press, rowing)
-Hammer curls 50 each arm (30% bodyweigth)
-double snatches 10
-clean and press 10
-ketlebell swing 10
-reverce grip biceps curl 20
-farmers carry 50 yards
3 rounds- the iso