Pre WOD:

A, Bar Muscle Up Progression:
Level 1: 3 Rounds for quality:
5 Low Bar Muscle Up
3 Jumping Bar Muscle Up
3 Hip To Bar

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

Level 3: 30 Bar Muscle Up for time
* Break= 1 min rest

B, EMOM 6 min:
1, 19 sec Ring Support
2, 19 sec Deep Ring Support

WOD:

A, Capacity Strength/Technique
EMOM 12 min:
1, Handstand Walk Skill Progression
2, 5 Strict Handstand Push Ups (RIR 2)
3, 8/8 SA Kettlebell Row (RIR 2)
B, E3MOM for 15 min:
10 Shuttle Runs (2*7.5 m)
12 Russian Kettlebell Swing 24/16 kg
Max Wall Walks

Post WOD:

60 min Zone 1-2 on Optional Erg/Run