Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dips lockout hold + max. rep dips (strict, if possible)
2) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

WOD: EMOM 25 Min.

Min 1: Max. rep hand release push-up

Min 2: Max. rep V-up

Min 3: Max. rep Air Squat

Min 4: 60 seconds plank

Min 5: REST!