Pre WOD:

Front Squats:
4 set* 1 Paused* Front Squat+2 Front Squats
Weight: 75%+ (Build to RIR 2) *3 sec pause in bottom

WOD:

PartnerAmrap:

EMOM 36 min
1. Max Cal Row
2. Max Toes to Bar
3. Max Thrusters 40/25 kg
4. Max Wall Walks
5. Max Snatches 40/25 kg
6. Rest

Work for 30 sec each of each minute

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