WORK CAPACITY:
AMRAP in 18 Minutes:
200 Meter Run
8 Push Jerks (155/105)
20 Toes to Bar
STRENGTH:
EMOM for 5 Minutes:
3 Weighted Strict Pull Ups
then
2:00 to complete 1 set Max Strict Pull Ups
then
EMOM for 5 Minutes:
5 Weighted Dips (Rings or Horns)
then 2:00 to complete 1 set Max Strict Dips
