Tempo (not the gas station)

Strength

E3M12M

3 Tempo Back Squats (3.2.1.0)
5s Top of Ring Dip Hold + 5s bottom of dip hold

MetCon

3 Rounds for TIme:

FITNESS
3 Rounds for TIme:
21 Wall Balls 14/10
15 Ring Rows
9 DBL DB Push Press 35s/20s
100 Single Unders

PERFORMANCE
3 Rounds for TIme:
21 Wall Balls 20/14
15 Pull-ups
9 DBL DB Push Press 50s/35s or HSPU
50 Double Unders

COMPETITION
3 Rounds for TIme:
21 Wall Balls 30/20
15 C2B Pull-ups
9 HSPU
75 Double Unders

*15min time cap