Oct 21/24.

Strength: Dips/Pull-ups

10 min EMOM:

Odd: 5 strict dips with a 3 sec pause @ bottom

Even: 5 strict pull-ups with a 3 sec pause @ top.

WOD: 15 min AMRAP

10 HPC (95/135)

20 KBS

15 Cal Bike or Row

10 Burpee Pull-ups.