8 minutes to complete 3 rounds of the following:
Strict (no kipping) Toes to Bar, 3-5 reps (or as high as you can get your toes)
L-Sit, 20 seconds
24 minutes to complete 3 rounds of the following:
5 Rope Climbs
25 Back Squats (out of rack) – same weight all reps/rounds
Rest as needed throughout. Scale movements and choose back squat weight appropriately in consideration of maintaining proper form & time cap.
Score = weight used. Select “RX” if you perform all movements as prescribed (all back squats at same weight) AND you complete within the time cap.
when finished may go immediately into
COOL DOWN / MOBILITY CASH-OUT (~7 mins):
Couch Stretch, 2 mins/side
Foam Roll or Barbell Smash on Quads (at least 1 min/leg)