Pullups and Dips, then Row and Pushups

5 sets, rest as needed between sets

• 3 x Weighted Pullups @ 14kg
• 5 x Weighted Dips @14kg

Then EMOM for 10 minutes

• Even Minute – 5 x Strict Pullups @ BW
• Odd Minute – 8 x Ring Dips @ BW

Then for time

• Row 5k
• Every 2 min stop and do 10 Pushups

Results: Metcon 25:39.