Pre WOD:

EMOM 10 min:
1 Paused Front Squat
– 1 sec pause in bottom Start at 75% of 1 RM Front Squat and increase weight for each set

WOD:

Partner Workout:
For time:
12 Rounds:
4 Box Step Up 2*22.5/15 kg
10 Bar Facing Burpees
—
2000/1800 m Erg
12 Rounds:
4 Deadlift 100/70 kg
10 Box Jump Overs 24/20 inch
—
1000/900 m Erg
Cap 36 min

Post WOD:

3 Rounds for quality:
12 Barbell Biceps Curl
12 Barbell Skull Crushers
Skull Crusher: https://youtu.be/kNoY_f_zbYg