Strength: EMOM 12 Min.

odd: 4-8 strict pull-up / 7-14 jumping pull-up

even: 4-8 strict dips / 7-14 jumping dips

WOD: AMRAP 20 Min.

15 hand release push-up

200m run

10 burpee

150m medicine ball carry (9/6)

15 sit-up