Strength: EMOM 12 min.

Min 1: 4-8 strict pull-up / 3-4 negative pull-up

Min 2: 4-8 strict dips / 6-12 jumping dips

Min 3: 40 seconds weighted wall sit

WOD: For time (10 minutes time cap.)

30 burpee

300m run

20 burpee

200m run

10 burpee

100m run

CORE: 3 Rounds 

10 hollow rock

45 seconds plank

15 v-up