Pre WOD:

Level 3:
30 Ring Muscle Up for time

Level 2:
15 Ring Muscle Up for time

Level 1: Strength For Ring Muscle Up
EMOM 12:
1, 15 sec Deep Ring Support
2, 15 Sec Ring Support
3, 3 Strict (Weighted) Pull Ups RIR 2

WOD:

Amrap 24 min:
30 Alt SA Dumbbell Snatches, 22.5/15 kg
30 AbMat Sit-ups
10 DB Goblet Reverse Lunges, 22.5/15
20 SA DB Burpee Deadlifts,22.5/15 kg
20 Hand Release Push-ups
10 DB Goblet Reverse Lunges, 22.5/15 kg
10 SA Alt Devil Press, 22.5/15 kg
10 Strict Pull-ups
10 DB Goblet Reverse Lunges, 22.5/15 kg

Post WOD:

Body Building Tuesday:
4 Rundor:
8/8 SA DB Row
12/12 Seated SA DB Press

Save 2 rep in reserve on each movement and move with quality