14 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.
10 min EMOM
each minute perform
-4 alternating weighted step ups (work up to the highest weight you can move with proper alignment)
-10 box jumps (24/20)