Pre-workout
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.

With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb) – while partner holds a front plank, divide as you see fit
400-m row – divide as you see fit

Coach’s notes:

Post loads for front squat and rounds and reps complete for partner AMRAP to comments.