Pre WOD:

Ring Muscle Up:
Level 3:
6 Rounds for time:
6 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, Strength Capacity EMOM
EMOM 12 min:
1, Max rep Deadlift 70%
2, Max rep Strict Pull Ups
3, Max rep Wall Walks/m Handstand Walk
4, Rest

B, Conditioning EMOM
EMOM 15 min:
1, Max Cal Erg
2, Max rep Power Clean 50/35 kg
3, Rest

Post WOD:

60 min Zone 1-2 on Optional Erg/Run