Pre WOD:

A, Bench Press:
5 set*5 Rep

Start at 70% and build up to 5 RM

WOD:

A, Gymnastics:
Every 1 min for 10 mins, alternating between:
Min 1: 5-15 m Handstand Walk
Min 2: 5/5 Pistol Squats

B, Amrap 12 min:
5 Strict Pull-ups
10 Push-up (hand release)s
15 Air Squats

Post WOD:

4 rounds for quality of:
15 Barbell Bicep Curls
15 Skull Crushers
25 Banded Lat Pull Downs