Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Front Squat: EMOM 10 min:
1 Paused Front Squat 80%+ 1 sec pause in bottom
Build up to a heavy but safe Front Squat

WOD:

Partner Amrap 36 min:
2 Rounds: (1 each)
6 Toes to Bar
4 DB Burpee Box Step Overs
15 m DB Farmers Carry
2 Rounds: (1 each)
4 CTB Pull Ups
4 DB Box Step Over
15 m DB Farmers Carry
2 Rounds: (1 each)
2 Bar Muscle Up
4 Burpee Box Jump Over
15 m DB Farmers Carry
–
DB: 2*22.5/15 kg. Box: 24/20 inch

Post WOD:

A, 3 set*12 Bench Press 71%/RIR 2
B, 3 Rounds: 12 Barbell Biceps Curl 12 Skull Crushers