Rx

3 Sets 

4-6 TEMPO Parallette Push-Ups 31X1

+

4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip

-rest 2 min between sets-

Competitors

3 Sets 

4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep) 4/3”

+

4-6 Ring Muscle Up’s w/ 1 sec pause @ bottom of dip

-rest 2 min between sets-

WOD

“Spicier Than Sriracha”

Rx

AMRAP 12’ 

6 Toes to Bar

9 Burpees

12 Alt. Single Arm DB Snatch @ 3-4/10 load

Competitors

AMRAP 12’ 

6 Toes to Bar

9 Burpees to Target 6”

12 Alt. Single Arm DB Snatch @ 50/35