8 min EMOM of:
20 sec weighted bottom of ring dip hold (even)
20 sec weighted top of ring dip hold (odd)
* Weight is as heavy as possible with 20 sec
** Athletes without consistent ring dips should go body-weight only and use multiple smaller sets to reach 20 sec.
Box Jumps @ 24/20
Sumo-Deadlift High Pull @ 115/75
* 1st min athlete performs 1 box jump and 1 SDHP, 2nd
min athlete performs 2 box jumps and 2 SDHP, and so
** Once the athlete fails to complete the SDHP, drop that movement and continue with Box Jumps only.