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