27-Feb
AM
A. 5 muscle ups on the min for 7 min
ub - http://www.youtube.com/watch?v=SHYRw71CWto

B. Bent over barbell rows 4-5x4; rest 2 min
95x5, 185x5
195x5 - http://www.youtube.com/watch?v=-xG4OiiEhBM
205x(4+f) - http://www.youtube.com/watch?v=OyTJxFS57fk
205x5 - http://www.youtube.com/watch?v=e0Gw4BYF0r8

C. Hang muscle snatch 5-6x4; rest 2 min
45x5, 75x5
85x6 - http://www.youtube.com/watch?v=pQuQcDc6d0s
95x6 - http://www.youtube.com/watch?v=mF08cuLjS_Y
100x6 - http://www.youtube.com/watch?v=0IqZYiPBfeI
105x6 - http://www.youtube.com/watch?v=woMaWBBZwEA


PM
21-18-15-12-9-6-3
Ring dips
Knees to elbow
box jumps 24" (step down)
9:01 - ub
- http://www.youtube.com/watch?v=grqifmwzNgk