12min AMRAP:
10 ring dips/straight bar dips/box dips
:20sec L sit hold
10 Dbl DB Box Step ups (20/25)(35s/50s)
:20sec Hang from rig

Post WOD
4 sets
50ft Bottom-up KB carry (right arm)
50ft Bottom-up KB carry (left arm)

PureFit WOD

12min AMRAP:
10 DB tricep extensions/box dips
:20sec Hollow hold
10 DB Box Step ups
:20sec Plank Hold

Post WOD
4 sets:
50ft Bottom up KB carry (right arm)
50ft Bottom up KB carry (left arm)