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, Strength EMOM 12 min:
1. 5 Deadlift 75%/RIR 2
2, 5 Ring Dips/Box Dips/Ring Push Ups
3, 5 (Weighted) Pronated Pull Up
Adjust to RIR 2

B, 3 Rounds for time:
15 Deadlift 100/70 kg (220/155 lbs)
3 Rounds:
30 Double Unders
2 Wall Walks

– Cap 14 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

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