| Warmup Do a toe to bar progression, then do: 3 rounds 6 kb thrusters up to workout weight 3 toes to bar 5 hanging leg lifts |
| Workout 3:00 AMRAP 3:00 rest x 3 rounds Go hard! 6 toes to bar 6 double kb thrusters 2x-purple/blue Rx+green yellow Start each round where you left off |
| Finisher 10:00 for quality 3 tempo strict dips 3333 (skip the press up if you can’t do that) 10 dumbbell pullovers 10 bicep curls |
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