Pre WOD 

Every minute on the minute for 16 minutes

1st min: 1 strict pullup every :05 (10 reps)

2nd min: rest

3rd min: 1 ring dip every :05

4th min: rest

*all reps done without coming off bar or rings during each interval

Workout of the Day

3 rounds for time

30 deadlifts (#135/#95)

30 calorie Assault bike

30 abmat situps