091713

pm wod

warm up with

EMOTM for 10min

3 hang cleans

60kgx2

65x2

70x2

75x2

80x2

then-

bench press

5x5

90-95-100-105-110

spotted at 100 onwards.

then some chest work

finish wih

one round tabata

0:20 on 0:10off 

thrusters 45kg

bar muscle up

hang power cleans 60kg

toes to bar

db swing 28kg

bar dip

pull ups

squats

(LOL STUPID WORKOUT)

a little front squat constant load

5x5

70kg

done