Pre WOD:

A, Ring Muscle Up:

Level 1:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up
2, 3 Jumping Ring Muscle Up
3, 10 Ring Kip

Level 2:
E2MOM for 10 min:
1-3 Ring Muscle Up

Level 3:
6 Rounds for time:
6 Ring Muscle Up
500 m Bike Erg

B, Rings:
EMOM 9 min:
1, 15-30 sec Deep Ring Support
2, 15-30 sec Ring Support
3, 15-30 sec Ring Row Hold

Deep Support: https://youtu.be/-jWdE3RSKpM
Ring Support: https://youtu.be/whCQ-kcvS0o
Ring Row Hold: https://youtu.be/gEpy88G-5xE

WOD:

A, Deadlift 5-5-5+
Weight: 79% of 1 RM
Superset: 3 set*12-15 reps DB Arnold Press

B, EMOM 16 min for max rep:
1, Max Cal Erg
2, Max Hang Power Clean 50/35 kg (110/75 lbs)
3, Max Wall Walk
4, Rest

Post WOD:

Upper Body Accessories 1A
1-3 Rounds for quality:
12/12 Seated SA DB External Rotation
15/15 Banded Internal Roation
30/30 sec Lat Stretch
30-60 sec Passive Supinated Hang