Strength: 

EMOM 12 Min:

Odd: 4-8 strict pull-up/10-14 jumping pull-up

Even: 4-8 strict dips/10-14 jumping dips

WOD: 4 Rounds for time

16 Burpee

16 Box Jump (24/20)

8 Burpee Box Jump (24/20)

CORE: For time

50 sit-up

50 v-up