Pre WOD:

Bench Press + Box Dip EMOM 12 min
Min1: 5 Bench Press 75% + X Box Dips
Min 2-3: Recovery Bike Erg

WOD:

PartnerWOD:
20 Rounds for time: (You Go/I Go)
12/9 Cal Row
6 Double Dumbbell Thrusters 2*22.5/15 kg
6 Pull Ups
Cap 36 min

 

POST WOD:

3 set:
12 Barbell Biceps Curl RIR 2
12 Barbell Skull Crushers RIR 2