Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

2) 30 seconds dips lockout hold + max. rep dips (strict, if possible)

WOD: 

AMRAP 16 Min.

20 Double Under

15 V-up

10 Box Jump Over (24/20)