Pre WOD:

Level 1:
6 RFT:
6 Jumping Muscle Up
6 HR Push Ups
18/15 Cal Row

Level 2:
6 RFT:
1-3 Ring Muscle Up (max 1 set)
12 HR Push Ups
18/15 Cal Row

Level 3:
6 RFT:
6 Ring Muscle Up
12 HR Push Ups
18/15 Cal Row

WOD:

2 Rounds:
6 min Amrap
20/15 Cal Row
20 DB Goblet Reverse Lunges
10 SA Devil Press 22.5/15 kg
– Rest 2 min

6 min Amrap
6 Toes to Bar
8 Burpee To Target
6 CTB Pull Up
8 Box Jump 24/20 inch
– Rest 2 min

Post WOD:

At Zone 2 intensity:
—
4 Rounds:
500 m Bike Erg RPM 65
500 m Bike Erg RPM 75
500 m Bike Erg RPM 85
—
4 Rounds:
250 m Ski Erg D10
250 m Ski Erg D3
45 sec Supinated Passive Hang
—
4 Rounds:
250 m Row D10
250 m Row D3
12 Cuban Rotations 2*2.5/1.5 kg

Do this either as a post wod or as its own workout