Pre WOD:

A, Ring Muscle Up:
Level 3:
6 Rounds for time:
6 Ring Muscle Up
30 Double Unders

Level 2:
6 Rounds for time:
1-3 Ring Muscle Up
10 Shuttle Runs

Level 1:
6 Rounds for time:
6 Perfect Kipp in Rings
3 Jumping Ring Muscle Up
Rest 1 min

B, Ring Dip:
3 set* Max Rep (2 RIR) Ring Dip

Leave 2 rep in reserve for every set
Rest as needed between sets

WOD:

PartnerWOD:
Amrap 12 min:
12/12 Single Arm DB Hang Snatches 22.5/15 kg
12/12 Single Arm DB Push Jerk 22.5/15 kg
24 Single Arm DB Box Step Overs DB in FC 22.5/15 kg

Rest 3 min

Amrap 12 min:
48/36 Cal Row
36 Toes to Bar

Post WOD:

Body Building Saturday
3-5 Rounds for quality:
15 Double DB Biceps Curl
15 Double DB Bench Press
12/12 Single Arm Dumbbell Bent Over Barbell Row