your results...

Back squat to heavy set of 2 for the day EMOM x10: 1. 10 Steps 2KB Front rack walking lunge 2. 15 HEAVY KB Swings EMOM x10: 1. Farmers carry 30′ HEAVY 2. Prowler 30′ HEAVY

Kipping Pull-up practice 4-5 sets: 1 Strict, 2 Kipping, 3 Strict, 4 Kipping AMRAP in 20 min: Ascending 200m Parking lot runs 1-2-3-4 etc., Ascending Squat clean and jerks 2-4-6-8 (Drop every rep)

Weighted pull-up 5×5 Building, 2×5 Across 4 sets: 8-10 DB Bench, 60s rest, 8-10 Ring Rows, 60s Rest KB Complex (Light-Medium): 8 1-arm swings, 8 1-arm Presses, 8 1/2 kneeling windmills, 4/s Overhead FWD/BKWD Lunges