Strength:

5 Rounds:

Thrusters:

Build to a Challenging set of 8.

Tuck Sit/L-sit:

Practice holds. if you can hold well start pulling the knees higher. Aim for 20-30 seconds a round

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Assistance:

Complete 4 rounds for quality of:

6 DB Step Ups (Ea)

8 Half Kneeling 1-Arm DB Shoulder Press (Ea)

10 Decline Ring Rows