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, try to increase from two weeks ago

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
* Increase weight/sec from two weeks ago

WOD:

4 Rounds
3 min AMRAP: 
6 Pull Ups
6 Burpee to Target

-Rest 1 min –

3 min AMRAP: 
12/9 cal Erg
12 Hang Power Snatch 30/20kg

– Rest 1 min-

Post WOD:

60 min Zone 1-2 on Optional Erg/Run