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
WOD:
A, Every 1 min for 10 mins, alternating between:
Min 1: 5-15 m Handstand Walk
Min 2: 5 Strict (Weighted) Pull Ups
B, Amrap 12 min:
4 Single Arm Dumbbell Devil Press, 22.5/15 kg
8 Toes-to-bars
6+6 m SA Dumbbell Overhead Walking Lunge, 22.5/15 kg
Post WOD:
4 rounds for quality of:
15 Barbell Bicep Curls
15 Skull Crushers
25 Banded Lat Pull Downs