Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Level 1:

EMOM 9 min:
1, 5Jumping Ring Muscle Up
2, 3 Feet Assisted Ring Muscle Up
3, 10 Kipping in Rings

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

Level 3:
25 Ring Muscle Up for time
Break= 500 m Bike Erg
EMOM 6 min:
1, 20 sec Deep Ring Support
2, 20 sec Ring Support
3, 5 Weighted Pull Ups RIR 2

WOD:

Snatch:
8 sets:
1 Rep Squat Snatch
1 Rep Hang Squat Snatch
70%+
12 min Amrap:
10 Front Rack Reverse Lunges 40/25
kg
50 Double Unders
4 Wall Walks

Post WOD:

Zone 1-2 Add On:
30-60 min Zone 1-2 workout
Choose the thing you need the most of:
Run Bike Ski Row Add this as its own session during one day of the week