STRENGTH

EMOM for 8mins
4 Strict Pull-Up+ 4 Strict Ring Dip
or 
3 Strict Muscle-Up

WOD

1 Rope climb
4 Burpees
5 OHS 95/65
2 Rope climb
8 Burpees
10 OHS
3 Rope climb
12 Burpees
15 OHS
4 Rope climbs
16 Burpees
20 OHS