23.4.18

Strength
EMOM 16
1. 20-30 sec. top of dip hold
(rings/matador)
2. 20-30 sec. hollow hold
3. 20-30 sec. bottom of dip hold
(rings/matador)
4. 20-30 sec. chip up hold

Conditioning
AMRAP 15
5 Strict Pull-ups
15 Push Ups
20 Box Jump Overs / 30 DU

*Can be done with a weight vest

OPTIONAL finisher: 100 bicep curls
10 cal ARMS ONLY ski for every break