Pre WOD:

Level 3
34 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 Squats: 4 set*6 Rep 80%

B, For 2 cycles:
AMRAP in 6 mins of:
8 Handstand Push-ups
12 Russian Kettlebell Swings, 24/16 kg
Run, 200 m

Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

Post WOD:

3 rounds for quality of:
12 Barbell Hip Thrusts, RIR 2-3
12/12 Single Leg KB Extensions