Pre WOD:

Pull: 3 set*5 Pronated Pull Up

Build up to RIR 2 Rings:
EMOM 9 min:
1, 20 sec Ring Support
2, 20 sec Deep Ring Support 3, Rest

WOD:

Back Squats 4 sets*5 Rep Back Squat 80%+

For time
1200 m Run
45 Front Squat 40/25 kg
15 Wall Walks Cap 15 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run