Strength

12 min EMOM

Odd 3-7 strict pull-ups (i.e. Your max effort should fall between these numbers.  If much higher then add weight, lower then use assistance)

Even 3-7 strict ring dip

 WOD

Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots 20/14

40 Kettlebell Swings 24/16

30 Burpees

20/10 Pull-Ups