Warm Up:                  10 Minutes

Strength/Skill

Alternating EMOM for 14 minutes

6 x Chest to Bar Pull ups

6 x Dips          (ring or box)  

(Athlete may substitute 3 Muscle Ups EMOM instead of alternating C2B Pull-ups and Dips)       

Metcon:          6 Rounds for time:               

       6 x Burpee Box Jumps

            9 x Knees to Elbows

            12 x Pistol Squats