November 15th, 2016

A. Every 45 seconds for 15 mins alternating:
-Pull Up (L Pull Up, Strict Pull Up, or Jump/Kip to top and 4 sec negative)
-Dip (Strict Ring Dip, Jump to top and 4 sec negative, or Box Dips)
* Choose a number of reps to perform for each movement between 2 & 6. Keep that number the entire time. This is 10 sets of each so choose wisely!

B. 9 min AMRAP:
4 Strict Press (50% of 1RM Press) immediately into
Max Reps Push Press
20 Walking Lunge Steps
*Score is total Push Press*