A. 12 min emom
1st min every 30 sec (2 sets)
2-5 kipping pull ups
Or
3-5 x strict pull ups / negative
2nd 10 x box jumps overs

If you have established a strict pull up will go over the kipping pull ups today. If you still working towards your strict pull up will focus on strict work.

B. Every 2 min for 16 min
1st 15/10 cal Row
10 x Oh squats (empty bar)
2nd 15/10 cal Bike
15 x Kb swings
If unable to do oh squats perform 10 lunges holding plate overhead.