Strength/ Conditioning: 

EMOM 12 Min.

Odd: Max rep strict dips/max rep jumping dips

Even: Max rep double under/ Max rep single under/max rep double under attempt

WOD: AMRAP 12 Min.

8 Burpee

100m sprint

20 Air squat

CORE: AMRAP 8 Min.

10 V-up

30 seconds plank

20 kettlebell russian twist