Step Up & Over

Strict (Weighted) Pull-ups + Dips

Athletes will have 14 minutes to complete:

4 sets of 5 alternating between

Strict pull-ups
Strict dips

*Coaches' discretion as to type of dip (ring, bench, jerk blocks, jump boxes, etc.)

*If 5 strict pull-ups or dips are easy for you, add weight!


15 minute EMOM

1st minute: Max reps DB Step-ups (45/30)
2nd minute: 10 Burpee box jump overs
3rd minute: REST

*Alternate legs on each rep of the step-ups.