Strength: EMOM 10 min.

Odd: 10 dumbbell bench press

Even: max. rep strict pull-up in 40 seconds

WOD: AMRAP 10 min.

3 bar muscle-up (4 chest to bar pull-up/5 pull-up)

5 deadlift (100/60)

7 dumbbell thruster (45/35)

CORE: EMOM 9 min.

Min 1: 3-8 reps strict toes to bar

Min 2: 15-20 seconds hollow hold

Min 3: 12-15 reps crunch