Workout of the Day Saturday 251220 5 rounds for time of: 10 thrusters 20-second L-sit hold 30-second handstand hold ♀ 65 lb ♂ 95 lb Post time to comments. Stimulus and Strategy: Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall. Scaling: Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells. For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds. In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If ...