Main – CrossFit

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Pull-ups (5×5 (weighted if you have 5+ strict))

eccentric vs. banded 3 sec count down if you don’t have a strict PU

Ring Dips (5×3 (go weighted if have 5+ ring dip))

Go Get Em (AMRAP – Reps)

With a 10 min running clock

2 rds for time:

40 WBS (20/14lb Rx) (30/20lb Rx+)

20 Box jumps (24/20in Rx) (30/24in Rx+)

With remaining time

AMRAP Slam Balls (20/10lb Rx) (30/20lb Rx+)

*Note time of WBS/Box Jump in notes. Score total reps on slam ball