July 13/20

Strength: Dips/Pull-ups

12 min EMOM

Min 1: dips - 3 x Jump up to the top, hold 3 seconds, slow (3 sec) decent to the bottom

Min 2: strict pull-ups with 2 sec hold chin over the bar

Min 3: kipping dips

Min 4: kipping pull-ups.

WOD: 12 min AMRAP

15 HSPU

20 Pistols

25 Burpees