| Warmup 3 rounds max hanging l-sit 10 kip swings 10 squat pressouts |
| Workout 9:00 AMRAP 3,6,9 etc Toes to bar Air squats No Rx+, just go harder. |
| Finisher 5 Rounds on the 5:00 Start 5 Back Rack Lunges/side–3 second descent every time 5 strict ring pullups (seated ring)–add weight if you can 5 Pendlay Rows–same weight/tempo as the lunge |
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