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)

+

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

-rest 2 min between sets-

WOD

“T-Rex” 

5 Sets

AMRAP 2’ 

8 Kipping HSPU

40 Double Unders

**AMRAP Assault Bike Cals In Remaining Time**

-rest 1 minute between sets-