Pre WOD:

Ring Muscle Up:
Level 3:
For max reps:
Every 4 min for 16 min:
1 Set for max rep Ring Muscle Up

Level 2:
6 Rounds:
2 Ring Muscle Up
10 Shuttle Run 10 m

Level 1:
5 Rounds for quality:
5 Jumping Ring Muscle Up
10 Ring Push Ups
rest 2 min

WOD:

EMOM 32 min for Max Rep:
1, DB Box Step Overs 1*22.5/15 kg 24/20 inch
2, Toes to Bar
3, Burpee Box Jump Over 24/20 inch
4, Rest 1 min

Post WOD:

Shoulder Health:
3-5 Rounds for quality:
10 Cuban Rotation
12/12 Dumbbell Lateral Raises
60 Sec Hang