Strength:

EMOM 14 Min.

Odd: 4-8 strict pull-up / 6-12 jumping pull-up

Even: 4-8 strict dips / 6-12 jumping dips

WOD: EMOM 20 Min.

Min 1: max. rep chin-up

Min 2: max. rep sit-up

Min 3: max. steps lunge

Min 4: 60 seconds plank

Min 5: rest