Pre WOD:

Ring Muscle Up Project:

Level 1:
A, 𝗘𝗠𝗢𝗠 𝟵 𝗺𝗶𝗻: (𝟯 𝗿𝗼𝘂𝗻𝗱𝘀)
𝟭, 3 Jumping Ring Muscle Up
𝟮, 5 Feet Assisted Ring Muscle Up
𝟯, 10 Perfect Kip in Rings

Level 2+3:
6 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝘁𝗶𝗺𝗲:
500 m Bike Erg
X Ring Muscle Up

X= A number you will be able to do unbroken each round.

All Levels:
𝗕, 𝗥𝗶𝗻𝗴 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵:
𝗘𝗠𝗢𝗠 𝟵 𝗺𝗶𝗻: (𝟯 𝗿𝗼𝘂𝗻𝗱𝘀)
𝟭, 15-20 sec Ring Row Hold
𝟮, 10-20 sec Ring Support
𝟯, 10-20 sec Deep Ring Support

WOD:

PartnerAmrap 35 min:
1000 m Row
40 Shuttle Runs (2*7.5m)
50 SA DB Box Step Overs 24/20 inch
60 Box Jump Overs 24/20 inch
Dumbell: 22.5/15 kg (50/35 lbs)

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session