Strength:

Bench:

3 x 5 Linear Progression

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Conditioning:

5 Rounds NFT of:
4 Weighted or strict Chin-Ups
8 Barbell Thrusters
Accumulate a :30 L-Sit

Go as heavy as possible without breaking up your reps. If a front rack position is not available to you use Dumbbells instead of a Barbell.