Pre WOD:

Level 1:
EMOM 9 min:
1, 5 Low Bar Muscle Up
2, 3 Jumping Bar Muscle Up
3, 3 Hip To Bar

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

Level 3:
Bar Muscle ups:
X Bar Muscle Ups
500 m Recovery Bike Erg
X Bar Muscle Ups
500 m Recovery Bike Erg
X Bar Muscle Ups

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

WOD:

A, Snatch 6 Sets:
1 Hang Squat Snatch+1 Squat Snatch
75%+
2 sets:
3 snatch pull
105%+

B, Ingrid
10 RFT:
3 Snatches 60/40 kg
3 BF Burpees

Cap 10 min

Post WOD:

3 rounds for quality of:
12 Reverse Snow Angels, pick load
Overhead Carry, pick load, 40 m
12 Reverse Flies, pick load