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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)

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