A. 3 rounds NFT of:
HSPUs full ROM, parallettes, 4-6 reps
Back Lever, 4-6 holds, as long as you can
L1: Negative or modified HSPUs; skin-the-cat
L2: HSPUs, hands on plates, strict or kipping; skin-the-cat or tuck Back Lever
B. The Ensign
6 rounds of:
3 min AMRAP:
3 Cleans, 155/110
6 Push-ups
9 Air Squats/Dips
Do Air Squats on odd numbered rounds and Ring Dips on even numbered rounds)
Rest 1 minute btw rounds
L1: HPC; Dips using dip attachment, regular, banded or feet on the ground
L2: PC 135/95;
Lisa, Deadlift
