3 Rounds For Quality:
8 DB Push Press (2xDB, Control the way down and pause at the top, use a light enough weight to keep good quality of movement)
10/10 Single Leg Bulgarian Split Squats
8 Strict Hanging Leg Raises
*Move through it at your own pace prioritizing quality over heavy DB weights.
10 Rounds For Time:
9 Box Jumps @24/20”
6 Double DB Thrusters @50/35lbs
3 Bar Muscle Ups
*Find a good rhythm and stay moving. Try to keep the Thrusters and BMUs unbroken and recover on the box jumps.
**Use a DB Weight you are certain you can hold unbroken for all 10 rounds. Scale bar muscle ups to 6 C2B or Regular Pull Ups, or sub one good unbroken set of ring rows 6-10 reps.