Strength: Every 60 sec for 8 rounds
1: Strict pull up 50%-60%
2: Strict dips 50%-60%
Total 8 min
Only one movement per round

Metcon: For time
8 min AMRAP
Buy in: 400m Run
10 Dumbbell press 22.5/15
10 Toes to bar
Rest 2 min
8 min AMRAP
Buy in: 400m Run
10 Dumbbell push press 22.5/15
10 V up
Rest 2 min
8 min AMRAP
Buy in: 400m Run
10 Dumbbell push jerk 22.5/15
10 sit up