– STRENGTH –
5 sets:

5-10 Strict Ring Dips
5-10 Strict Wide Grip Pull-ups

*Rest 1:30 in between sets.
*Modify reps as needed but keep it strict. Use bands if necessary and choose more volume.

– WORKOUT OF THE DAY –

EMOM 16:

Min 1: 8-12 Burpee Broad Jumps
Min 2: 14-16 Jumping Lunges
Min 3: 16-18 Alternating DB Power Snatch
Min 4: 18-20 Wall Ball Shots @ 20/14

*Should feel very aerobic. Breathing heavy for the majority of the workout.
*Make sure weights feel doable from start to finish. UB sets on DB & WBs.
*Score in comments.

F: 20/35
P&M: 35/50
E: 50/70