STRENGTH: Strict Pull-ups
2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo*
* Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1

WOD:(Boxing it)

30-20-10 of-

Box Jump
Pull-up
2 X Sit-up

14min Cap

Rx-30/24, CTB, GHD (same #)
S1-24/20, BW, Sit-up
S2-20/14 step-up, Jumping, same #