Pre WOD:

Level 3:
30 Ring Muscle Up for time

Level 2:
15 Ring Muscle Up for time

Level 1: Strength For Ring Muscle Up
EMOM 12:
1, 15 sec Deep Ring Support
2, 15 Sec Ring Support
3, 3 Strict (Weighted) Pull Ups

WOD:

A, Every 1 min for 10 mins, alternating between:
Min 1: 5-15 m Handstand Walk
Min 2: 5 Strict (Weighted) Pull Ups

B, Amrap 12 min:
4 Single Arm Dumbbell Devil Press, 22.5/15 kg
8 Toes-to-bars
6+6 m SA Dumbbell Overhead Walking Lunge, 22.5/15 kg

Post WOD:

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