A. Front squat 3×3 (5# increase)
B. 3 Rounds not for time of:
15 ring rows
15 ring scapula rows
30s samson stretch each side
15 strict pullups
15 scapula pullups
30s hamstring stretch each side
15 band assisted straight arm pullups (advanced)
C. Accumulate 60s in L-sit. Start each attempt by raising toes to bar, lowering to L and then hold.
On your breaks stretch lats and soleus.