102113

pm wod

back squat

3 rounds of

10@60kg

5@100kg

3@120kg

1@130

(rest as needed between rounds)

strech whilw rest

then-

back squat practice (deep)

5 reps of each weigth

60-70-80-90-100

then-

back squat constant weigth

5x5 @105kg

finish with

weighted pull ups

5x5 @20kg

and

5min amrap

1 pull ups

1 dips

2 pull ups

2 dips

3

3

4

4

...

7pull up

7dips

+3pull ups

total rep=59reps