111413

pm wod

front squat 80%1rm

(90kg) 5x2

*bar at the ground

that's right, clean it up.

then-

partner wod

Clean a total of 100reps @50kg

while partner run 200m

switch when partner finish run

then-

5 rounds of EMOTM

1min -10 thrusters 40kg

1min -10 pull ups

done