July 12/23.

Strength: Pull-ups/dips

10 min EMOM:

Odd- 4 st pull-ups + 6 kipping pull-ups

Even- 4 st dips + 6 kipping dips.

WOD:

8 min AMRAP

400 m Row

10 DB suitecase stationary lunges (35/50)

5 Wall walks.

>>>3 min REST

8 min AMRAP

12/15 Cal Bike

2 Rope Climbs

5 Bench press (95/135)