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:

Partner Amrap
15 min AMRAP: (Alternate Rounds)
8 toes to bar
8/6 cal row
10 Alt SA Dumbbell Power Snatch 1*22.5/15 kg

Rest 5 min between amraps

15 min AMRAP: (Split as you want)
20 Alternating DB Hang Squat Clean 1*22.5/15 kg
10 meter Handstand Walk (5+5 m)
200 meter Run

Post WOD:

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