Thursday
Baseline
1/1 Arm Bar
5 Prying GSQ
5/5 Thrusters
5/5 Single Leg Deadlifts
3/3 TGU
Practice
Slow Lifts!
3x
8 Double Front Squats
8 Pullups or Ring Rows (amplify or modify as needed to stay within that rep range)
8 Suitcase DL
8 Double Military Press
Then, 10 x
10/10 one arm Swings
Durability
Stretching