Pre WOD:

Ring Muscle Up Practice:
1, EMOM 9 min:
1, 5 Feet Assited Ring Muscle Up (https://www.youtube.com/watch?v=UIYJkRihwss)
2, 3 Jumping Muscle Up (https://www.youtube.com/watch?v=XyLgCHlcqx4)
3, 5-10 Perfect Swing in Rings (https://www.youtube.com/watch?v=3ec9zyUqnLQ)

2, Level 3:
5 Rounds for time:
6 Ring Muscle Up
500 m Row

Level 2:
6 Rounds for time:
1-2 Ring Muscle Up
500 m Bike Erg

Level 1:
EMOM 6 min:
1, 20 sec Deep Ring Support
2, 20 sec Ring Support

WOD:

A, EMOM 12 min:
1, X Rep Hang Power Clean 70%
2, X Rep Strict Handstand Push Ups
3, Rest

X= Your lowest number of any round

B, 3 Rounds for time:
7 Wall Walks
14 Deadlifts 100/70 kg
84 Double Unders

Cap 12 min

Post WOD:

A, Hip Thrust 3 set*12 Rep (rir 2)

Focus on max RoM