I don't know anything about ar rifles but have used 30 cal subsonic a bit.
It will never have the knock down of full power loads of course but with a projectile that will expand and fragment it is effective.
Some of spanners projectiles fired into lots and lots of wet newspaper at 30 yards, launched at around 1000 fps out of a t3
Big wound channel in the paper and penetration of around 14 inches.
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