Warmup –

Mobility

Strength – Emom 12 min

Odd – 7 Oh squats 135/95

Even – 7 ctb pull-ups

Scaled 95/65

Scale back reps if necessary

Wod –

3 Rounds for time of:

400 m run

20 Sit-ups

10 Ring Dips

Rest 3 min then…

For time:

800m run

20 Toes-to-bar

20 Ring Dips