Strength: EMOM 12 min.

Min 1: 3-8 strict pull-up

Min 2: 3-8 strict dips

Min 3: 12-15 kettlebell goblet squat

WOD: AMRAP 12 min.

12 burpee

12 kettlebell swing (55/35)

12 box jump over (24/20)

Core/Conditioning: For time

teams of 2 complete 200 sit-ups (20 each)

athlete 1) sit-up

athlete 2) row