30th
A. F.Sqt- Build to a true 3RM for the day
45x10, 135x5, 185x3
225x3 - http://www.youtube.com/watch?v=GgRFsLi9ppM
250x3 - http://www.youtube.com/watch?v=pHR0cbmXqIM
265x(1+f) - http://www.youtube.com/watch?v=qwzD2J964ro
265x3 (PR)

B. Oly tech- 5 mins (squat clean)
135x5 - http://www.youtube.com/watch?v=JtgMVcuyxHg
175x5 - http://www.youtube.com/watch?v=SS6qzF8UjsI
+
3rds for times:
Run 400m
12 Power clean @ 155#
6 Tire flips
rest 7 mins actively
1 - 4:13
2 - 4:08
3 - 4:10