Warm Up
40|30 Cal Assault Bike or 60|45 Schwinn
Then
EMOM12 – 10 reps each
1. Right leg wall supported deadlift
2. Left Leg Wall Supported Deadlift
3. Right Arm Banded Press
4. Left Arm Banded Press
5. Right Arm Banded row
6. Left Arm Banded Row
Mobility
Hamstring Rolling and Stretching
Skill
Ring Muscle-ups
WOD
42|35 Calorie Bike
21 Deadlifts 225|155
9 Ring Muscle-ups
Rest 2 Minutes
30|22 Calorie Bike
15 Deadlifts
6 Ring Muscle-ups
Rest 2 Minutes
18|12 Calorie Bike
9 Deadlifts
3 Ring Muscle-ups
Schwinn Bike – 68|45|27 Cals
Level 2 – 185|125, 21-15-9 Ring Dips
Level 1 – 135|95, 15-12-9 Ring Dips
ADV- 275|185, 15|12|9 Muscle Ups
Extra Work
5 Sets
5 Bench Press
10 Bent Over SA Row each side
Build and rest as needed between sets