Happy Saturday! 

STRENGTH:

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

3 sets:
:15-:30 secs Frog Stand hold
:15-:30 secs Banded Planche holds

 

WOD:

"Karen"
150 Wall balls 20#/14#

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