Pre WOD:

Daily Challenge: 10 min Air Squat Hold

4 sets*6 Front Squats 75-80% (RIR 2-3)

WOD:

Cardioland-Partnerwod:
A, 15 min Amrap
10 Power Cleans 50/35 kg*
5 Sync Box Jump 24/20 inch
* Each round, increase weight by 5 kg
B, 15 min Amrap of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
C, 10 min Amrap:
Max Meter Row
No rest in between Amraps, 40 min continuous work

Post WOD:

A, 40 Dumbbell Bench Press for time Break= 1 min rest
* Same Weight as 2 weeks ago/Choose a weight where you think you will use 3-4 sets
B, 3 Rounds:
12/12 SA DB Bicep Curl
12/12 SA DB Tricep Overhead Extension
* Adjust Weight to RIR 2