Pre WOD:

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:
28 Ring Muscle Up for time
Break= 500 m Bike Erg

EMOM 6 min:
1, 22 sec Deep Ring Support
2, 22 sec Ring Support
3, 5 Weighted Pull Ups RIR 2

WOD:

A, Within 10 min build up to 1 RM:
1 Deadlift+1 Hang Power Clean+1 Front
Squat+1 Push Jerk+1 Back Squat
Rest 2 min before part B

B, “Incredible Barbell”
Amrap 20 min:
18 Deadlifts, 50/35 kg
16 Back Squats, 50/35 kg
14 Hang Power Cleans, 50/35 kg
12 Front Squats, 50/35 kg
10 Push Jerks, 50/35 kg
Every 2 min from min 0:
20 Double Unders

 

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