Pre WOD:

A, Ring Muscle Up Progression:
Level 1: 3 Rounds for quality:
5 Feet Assisted Ring Muscle Up
5 Jumping Ring Muscle Up
10 Perfect Kip in Rings

Level 2:
8 Rounds for quality
500 m Bike Erg
1-3 Ring Muscle Up (one set each round)

Level 3:
26 Ring Muscle Up for time
* Break= 1 min rest
B, EMOM 6 min:
1, 20 sec Ring Support
2, 20 sec Deep Ring Support

WOD:

4 sets for max rep of:
6 min Amrep:
40/30 Cal Row
15 Pull Ups
10/10 Single Arm Dumbbell
Thrusters 1*22.5/15 kg
Max Devil Press 1*22.5/15 kg
Rest 2 min in between Amraps

Post WOD:

60 min Zone 1-2 on Optional Erg/Run