Strength

Emom x 16

1: 5 tempo pull ups / :30 chin over bar hold
2: 10 strict ring dips / box dips
3: 50 Double under / practise
4: :45 weighted plank

Metcon

For time

6 rounds

400m run
10 Burpee over Dumbell
5 DB ground to overhead/side

Rest :60