Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups
Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
Photo by @snoridgecrossfit