8-5
Tempo front squat
5-4-3-2-1
:03 down and regular up
WOD
Competitor
12 muscle ups
21 cal bike or row
9 muscle ups
15 cal bike or row
6 muscle ups
9 cal bike or row
Fitness
Chest to bar pull-ups
Lifestyle: ring rows, or jumping pullups
Tempo front squat
5-4-3-2-1
:03 down and regular up
WOD
Competitor
12 muscle ups
21 cal bike or row
9 muscle ups
15 cal bike or row
6 muscle ups
9 cal bike or row
Fitness
Chest to bar pull-ups
Lifestyle: ring rows, or jumping pullups