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