A. Complete 3 x 10 Dips. (rings or bar dips). NO bands. Do 3 x 5 negatives if you cannot do dips without the band
 
B. “Death by pull-ups”
 
1st minute – 1 pull-up
2nd minute – 2 pull-ups
3rd minute – 3 pull-ups
4th minute – 4 pull-ups
* continue as long as you are able. 20 minute time cap. Switch to 10 burpees EMOM if you fail on pull-ups during the 20 minutes