Strength:

EMOM 12 Min.

Odd: 3-8 strict pull up/ 8-12 jumping pull-up

Even: 3-8 strict dips / 8-12 jumping dips

Conditioning:

4x400m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

6 Handstand push-up

12 Double Under

6 Chest to Bar pull-up

12 Double Under