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A. Thruster – Increase to your working weight, then every minute on the minute for 7 minutes: 1 rep at approximately 75% of 1 RM thruster.

B. 15 minutes of steady work at a moderate pace, not for reps:

2 rope climbs (or 6 pulls from the floor)

10 DB push presses

20 situps

10 pistols per leg (or variation).

C. Accumulate 2-4 minutes hanging from the pull-up bar or rings.