| Warmup Accumulate 30 perfect pushups–if you can do it unbroken, go deficit :60 hanging l sit 100 banded face pulls |
| Workout 8 Rounds on the 2:30 start 3 Floor press–building 5-8 strict pullups |
| Skill/Cooldown Two options: 10:00 of practicing a kipping skill of your choice 10:00 AMRAP 8 kipping pullups 150 run |
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