Pre WOD:
Ring Muscle Up:
Level 3:
6 Rounds for time:
5 Ring Muscle Up
500 m Bike Erg
Level 2:
6 Rounds for time:
1-3 Ring Muscle Up
500 m Bike Erg
Level 1:
A, EMOM 9 min:
1, 3 Feet Assisted Ring Muscle Up
2, 5 Jumping Ring Muscle Up
3, 10 Perfect Kip
EMOM 6 min:
1, 15 sec Deep Ring Support
2, 15 sec Ring Support
WOD:
A, 4 sets:
A1, 3 Deadlift 80%+ (Restart each rep)
A2, 20 sec Handstand Hold (Free/Partner/Wall Assisted )
B, Amrap 12 min
3 Wall Walks
6 Deadlift 100/70 kg
30 Double Unders
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
