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

“Jump’n Jammin”

Rx

For Time: 

15-12-9-6-3

Burpee Pull-Ups

21-18-15-12-9

Box Jump Over + Step Down’s

CAP 16

Competitors

For Time: 

10-8-6-4-2

Burpee Bar Muscle-Ups

20-16-14-12-10

Box Jump Overs 30/24”

CAP 16