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