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 or 1 more rep than last week

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

* Adjust to No Weight/Negative if needed

WOD:

A, Cindy:
20 min Amrap:
5 Pull Ups
10 Push Ups
15 Air Squats

B, Core:
EMOM 6 min:
1, 20 sec Hollow Rock.Hollow Hold
2, 20 sec Side Plank.20 sec Side Plank
3, 20 sec Superman Clap.20 sec Superman

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

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