A. Strength/Skill:
4 rounds for quality
5 strict, weighted pull up
8 strict, weighted ring dip
10 strict toe2bar
*aim for 5-50lbs over bodyweight for pull ups and dips. sets are not required to be unbroken, shoot for strength building with excellent form and focus.
(20 min cap)

B. MetCon:
3 RFT
35 wallball (20/14)
15 ring dip