13th:
10 unbroken muscle ups
rest 2 min x 3
all sets unbroken
1- http://www.youtube.com/watch?v=qHzQcxs12vc
2- http://www.youtube.com/watch?v=dKQjpQvFQl0
3-

+
HSPU practice - speed and execution of perfect speed reps, no fatigue
http://www.youtube.com/watch?v=dAoT0AplNNA
+
db thrusters - 10 reps easy; rest 1 min x 3
35# db - http://www.youtube.com/watch?v=E4clD6qA2Bw
+
row sprints:
30 sec @ 80%
30 sec @ 50% x 5
1229m