5 rounds for time of:
20 sit-ups
16 1- arm kb thrusters
10 chest-to-bar pull-ups

RPE 9
KB as heavy as form allows

Goal & Intensity:
-Build strength and endurance by combining core stability, lower- and upper-body strength, and pulling power. -Keep the pace steady but push with intensity.
-High heart rate and full-body demand at RPE 9.
-The kettlebell should be heavy enough to challenge you, while movement quality stays solid.
-Manage your grip by breaking up the pull-ups smartly.
RPE: 9
Area of training and benefit: This workout develops muscular endurance and strength across multiple movement patterns. It is valuable because it trains full-body control under fatigue and builds transferable strength for real-life performance.