031213

yo.

am wod
pull ups progression
10-8-8-10-amrap

pm wod
smith machine squat
3-3-3-3-3

100-105-110-115-120

then-
amrap 8 mins
6 deadlift 100kg
12 toes to bar

3r+6+3

then-
amrap 7min
3 hang power clean 50kg
6 push up
9 squat

7r+3+6