SWOD

10 min

Even: 3 Back Squats @90%

Odd: 9 burpees

WOD

16 min AMRAP

5 Muscle Ups (Comp challenge =Do as many strict as possible)

(Substitute with 5 transitions and 20 meter crab walk)

10 Ring Dips (Comp= strict)

(Substitute with 10 box dips)

15 pullups (Comp = strict)