Pre WOD:

Front Squat:
EMOM 10 min:
1 Front Squats 75%+
Keep weight the same and try to lift as fast as possible

WOD:

Partner Workout:
3 Rounds for time:

1200/1050 m Erg

10 Rounds:
1 Thrusters 60/40 kg
3 Handstand Push Ups
5 Wall Balls 9/6 kg

Cap 40 min

Post WOD:

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