091413

am wod

4k rows

then-

strict press

5x5 

45-50-55-60-65(3)

gotta work on those shoulders

then-

EMOTM for 10 min

3 power clean

2x60

2x65

2x70

4x75kg

then-

5 rounds for time of

100m run

10 box jumps 30"

10 kb swings 28kg

10 pull ups

14;14

finish with

5 rounds of 10 each

back squat 60kg

kb swings 28kg

ring dips

nice and easy

pm

basketball