Main – CrossFit

Kettleballs (No Measure)

2 RDS

15 WB 20/14
20 KB halo 35/26
15 push-ups(RX+ on med ball)

Metcon (AMRAP – Reps)

3 superset RDS of

3 weighted dips
3 strict dips
max kipping dips

3 weighted pull-ups
3 strict pull-ups
max kipping pull-ups
use DB between legs, note load in comments

Push Press (4*8 EOMOM ACROSS)

finish off with 3 min of banded face pulls & pull a parts + 5 min recovery row