Pre WOD:

Ring Muscle Up+Pull Strength
A,
Level 1:
EMOM 9 min:
1, 3 Feet Assisted Ring Muscle Up
2, 10 Perfect Ring Swing
3, 5 Jumping Ring Muscle Up

Level 2:
8 Rounds for time:
1-2 Ring Muscle Up
500 m Bike Erg

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

X=35% of Max rep

B, E3MOM for 9 min:
5 Weighted Pull Ups RIR 1

* Adjust to No Weight/Negative if needed

WOD:

2 Rounds:
A, 6 min Amrap: 45 sec on/15 sec off
10 Alt DB Hang Clean & Jerk
8 DB Goblet Reverse Lunges
6 Toes to Bar
– Rest 2 min
B, 6 min Amrap: 45 sec on/15 sec off
12/9 Cal Erg
40 Double Unders
– Rest 2 min
DB Weight: 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