Pre WOD:

Ring Muscle Up Progression:
Level 1: A, EMOM 8 min:
1, 5 Feet Assisted Ring Muscle Up
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:
8 Ring Muscle Up
500 m Bike Erg

WOD:

A, Push Press:
5 sets*3 Rep 80%+

B, E2MOM for 12 min:
1, 2 min Amrap:
24 Double Unders
8 Toes to Bar

2, 2 min Amrap:
8 Russian Kettlebell Swing 24/16 kg
4 Strict Handstand Push Ups

Post WOD:

40-90 min Optional Zone 2
Choose the movement pattern you feel you need the most