Bodyweight
Alternating EMOM for 14 mins
Odd: 5-7 Strict pull-ups/1-5 muscle ups (weighted if possible)
Even: 7-10 dips (weighted if possible)

Metcon: 4 rounds-
16 KB swings
400m Run
8 Push press

RX: 53/35, 115/75#
RX+: 70/44, 135/95#.