Pre WOD:

Upper Body Strength:
A, 3 sets* 10-15* DB Bench Press (RIR 2)
* Use a Weight where you could have done 2-3 more repetitions
B, EMOM 12 min:
1, 3 Tempo Strict (Weighted) Pull Ups (3 sec up, 3 sec down)
2, 20-30 Sec Deep Ring Support
3, 20-30 Sec Ring Support

WOD:

2 sets:
5 min Amrap
12/9 cal Row
8 Toes to bar
– Rest 2 min –
5 min Amrap
5 RA DB Shoulder to Overhead
7.5 m RA DB Overhead Walking Lunges
5 Line Facing Burpees
5 LA DB Shoulder to Overhead
7.5 m LA DB Overhead Walking Lunges
5 Line Facing Burpees
– Rest 2 min
DB Weight: 1*22.5/15 kg

Post WOD:

60 min Zone 1-2 on Optional Erg/Run