WARM UP:
25 d/u
Lunge down
Lateral lunge back
5 pull ups
15 Squats
10 pushups
50 d/u

Bench press
6×5 @65-75%

WOD
15 dips
10 pull ups
Then 3 attempts at max effort pushups (make rest minimal but enough)
15 dips
10 pushups
Then 3 attempts at max effort pull ups (make rest minimal but enough)
Rest

Tabata kb swings 53/35