12 min EMOM
Choose one: A, B, C or D
A)
Odd: 5 Tempo Box Dips (5 sec up & down)
Even: 5 Tempo Pull-ups (5 sec up & down)
B)
Odd: 5 Box or Ring Dips – 3 sec bottom
Even: 5 Fasle Grip Pull-ups – 3 sec top
C)
Odd: 5 Ring MU transitions
Even: 5 Russian box transition
D)
1-3 Strict MU
then…
“The Flash!”
400m run
40 BKTE
-8 min Cap