Pre WOD:

A, Ring Muscle Up Progression:

«Ring Muscle Up
Level 3
30 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, Back Squat 3×12 at 70% 1RM

B, Amrap 10 min:
Run, 200 m
20 Dumbbell Box Step Overs, 1*22.5/15 kg, 24/20 in

Post WOD:

3 sets:
12 Barbell Hip Thrust, 3 Reps in reserve (RIR)
12/ Single Leg Extension on each leg, 3 RIR