May 23/25.

Strength: Ring Dips/Pull-ups

10 min EMOM:

Odd: 5 strict dips with a 3 sec pause at the bottom.

Even: 5 strict pull-ups with a 3 sec pause chin above bar.

WOD: 15 min AMRAP-

5 Sq Sn (95/135)

250m Row or 200m Run

15 T2B

5 Thrusters

15 Box Jumps.