Pre WOD:

Level 1:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up
2, 5-10 Perfect Kip in Rings
3, Jumping Ring Muscle Up

Level 2:
EMOM 12 min:
1, 1-2 Ring Muscle Up
2, Recovery Bike Erg

Level 3:
Ring Muscle ups:
X ring MU
500 m Recovery Bike Erg
X ring MU
500 m Recovery Bike Erg
X Ring MU

X=50% of max rep (add 1 rep if you did this 2 weeks ago)

WOD:

Partnerworkout:
”CardioAtlantic”
10 min Amrap
5 Deadlift 100/70 kg
3 Strict Handstand Push Ups
– Rest 2 min
10 min Amrap:
10 Wall Ball 9/6 kg
5 Barfacing Burpees
– Rest 2 min
10 min Amrap
Max Cal Row

Post WOD:

Core/stability

3 Rounds for quality:
10+10 sec hold paloff anti rotation presses each side
30 sec Bear hug hold
10/10 one arm single leg deadlift