Sept 25/20

Strength: Dips/Pull-ups
12 min EMOM
Odd: jump up and hold the lockout of a dip at the top for 10 sec, slow decent x 3.
Even: pull-up with a hold at the top for 5 sec , slow decent x 3.
WOD:
12 min AMRAP
10 Box Jumps
10 Cal Row
10 KB Swings (35/55).