092313

am wod

5 rounds of

12 push ups

10 sit ups

pm wod

strict press

5x3

50-55-60-65-70(pr)

slow on the last rep.

alot of struggle

then pyramid back down with

push press 5 reps each

65-60-55-50kg

then-

bench press

3@100kg

3@105kg

1@110kg

1@115kg(pr)

then - 3 rounds of 

2 reps 100kg with pause and press

then-

15min EMOTM of

3 power cleans 

3@60

3@65

3@70

3@75

3@80kg

alot of anger today

then-

3 rounds of

5 back squat 90kg

3 muscle ups

10 db snatch 30kg

finish with

EMOTM for 5min

5 back squat @92.5kg

done