WOD 1
A = 10 Behind Neck Narrow Grip Strict Press. Add weight by feel. (anything more than the bar counts as a set)
B = 10 Back squat at 50-60% 1RM
alternate between A and B every 2.5 minutes(4 total press sets and 3 working squat sets; you will start and end with press)
WOD 2
12 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.