Pre WOD:

A, 6 sets*1 Squat Clean+1 Hang Squat Clean+2 Front Squat
B, 3 sets*1 Paused Clean Pull 100% of your 1 RM 3 sec Pause just below your knee


Partner Workout
AMRAP 35 min
400 M run
20 Pull ups
30 Push ups
40 Air squats
50 Cal Optional Erg
*Run together with partner.

Post WOD:

Upper Body Accessories
3 Rounds for quality:
12 Barbell Biceps Curl
12 Barbell Skull Crushers

Video link of Skull Crusher: