Pre WOD:

Clean
7*1 Squat Cleans 80%+

WOD:

PartnerWorkout
3 sets for time:
1000 m Row
100 Air Squats
50 Deadlifts 100/70 kg
10 Wall Walks
Rest 3 min in between sets
40 min Timecap

Post WOD:

3 Rounds for quality:
12/12 SA DB Biceps Curl on GHD
12/12 SA DB Tricep Overhead Extension
Biceps Curl on GHD: https://youtu.be/1EeET7NQCTc
SA DB Tricep OH Extension: https://youtu.be/9KRNUHMlxsQ