Pre WOD:

Ring Muscle Up Progression:
Level 1:
A, EMOM 8
min: 1, 5 Feet Assisted Ring Muscle Up
min: 2, 10 Perfect Swing in Rings

B, EMOM 6
min: 1, 3 Strict (Weighted) Pull Ups (RIR 2)
2, 5 Box Dip (RIR 2)

Level 2:
6 Rounds for time:
1-3 Ring Muscle Up (1 set)
500 m Bike Erg

Level 3:
6 Rounds for time:
6 Ring Muscle Up
500 m Bike Erg

WOD:

A, 3*12 Back Squat 65%


B, 2 min on/1 min off
20/15 Cal Optional Erg
Max Alt Dumbbell Snatches
1*22.5/15 kg

* Continue until you reach 120 DB
Snatches or 6 intervals

Post WOD:

Core
1: E30 sec for 6 min:
1, 20 sec Hollow Flutter Kicks
2, 20 sec V Ups
3, 20 sec Rotational Side Plank Left
4, 20 sec Rotational Side Plank Right