Pre WOD:

Level 2+3:
EMOM 8 min:
X Ring Muscle Up

X = Your lowest score in any round

Level 1:
EMOM 9 min:
1, 3 Jumping Ring Muscle Up
2, 3 Feet Assisted Muscle Up
3, 5-10 Perfect Kip in rings

B, EMOM 9 min
1,20-30 sec Ring Support
2, 20-30sec Deep Ring Support
3, rest

WOD:

A, Within 12 min: Build to 1 RM Strict Press

B, 2 Rounds:
B1, 3 min Amrap:
10 CrossOvers
20 Double Unders
250/225 m Row
– rest 1 min
B2, 3 min Amrap:
2 Single Arm Dumbbell Devil Press
4 Single Arm Dumbbell Push Jerk
6 Single Arm Front Rack Dumbbell Rev
Lunge
– rest 1 min

Dumbbell Weight: 22.5/15 kg
Switch arm every round on amrap B2

Post WOD:

Zone 1-2 Optional Add On Workout:
40-60 min Zone 1-2 Run

Keep the pace at zone 1-2 intensity

Adjust run to optional Erg if thats more needed for you