WOD

A) 5 Sets @ High Effort
Every 2min Complete:
2 Rope Climbs
10-15 Toes to Bar

+

B1) Strict Supinated Pull-up
5×3-5 w/ Added Weight
rest 1-2min
B2) Strict Dip
5×3-5 w/ Added Weight
rest 1-2min

+

C) 20min EMOM
1st: 8-12 HSPU (12-15 DB Push Press)
2nd: 8-12 Cal Assault Bike
3rd: 12-15 Box Jumps w/ Step Down @ 24/20
4th: 6-10 Kipping Pull-ups (Strict or Banded as alternative)
5th: 6-10 Cal Ski Erg

**remember men need to demonstrate 12 strict pull-ups in a row before performing kipping pull-ups
women need to demonstrate 8 strict pull-ups in a row before performing kipping pull-ups