Pre WOD:

Ring Muscle Up Practice:

Level 3
36 Unbroken* Ring Muscle Up For time

Every Break= 500 m Recovery Bike Erg

Level 2
8 Rounds for time:
1-4 Ring Muscle Up
500 m Recovery Bike Erg in between sets

Level 1
1, Muscle Up Technique progressions:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up (Or 1 Partner assisted Ring Muscle Up)
2, 5 Jumping Ring Muscle Up
3, 5-10 Perfect Kipp in Rings

2, Ring Muscle Up Strength
EMOM 9 min:
1, 3 (Weighted) Box Dip (RIR 2)
2, 10-20 sec Deep Ring Support
3, Rest

What Level to choose?
Level 3: 6+ UB Ring Muscle Up
Level 2: 1-6 UB Ring Muscle Up
Level 1: Working on the first Ring Muscle Up
*You can also choose to do a something in between the different levels

WOD:

A, Push Press:
Set 1: Push Press 5 rep at 79% 1RM
Set 2: Push Press 3 rep at 85% 1RM
Set 3: Push Press 2 rep at 91% 1RM
Set 4: Push Press Max Rep at 79% 1RM

B, EMOM 12 min for max reps of:
1, Hang Power Clean, 40/30 kg
2, Push Jerk, 40/30 kg
3, Double Under
4, Rest

Post WOD:

Extra/Optional Zone 2 Workout:

This workout can be done as its own session at any time of the week

Alt EMOM 60 mins: Rows, Ski Ergs, and Bikes
Every 1 min for 60 mins, alternating between:
1, Row
2, Ski Erg
3, Bike