100713

am wod

100 push ups

pm wod

back squat 5x3

115-120-125-130-135(2)

hip and ankle needs mobility!

knee hurts

then-

EMOTM for 10min

5 min 5 hang power cleans 70kg

4 min 3 hang power clean 80kg

2x 0:30 3 hang cleans 80kg

then-

strict press 6x5 75%1rm

57kg

then-

back squat 

5x5 constant load 105kg

20 sit ups after each set