16-Jul
AM
EMOM for 18 min:
Odd- 3 tng power snatch tough
Even- 4 parallete hspu
all sets @ 165# - ub
http://www.youtube.com/watch?v=zNnENvwT73A

+
EMOM for 18 min:
Odd- 3 tng power clean tough
Even- 5 weighted dip
all sets @ 215# - ub
dips @ 58#
http://www.youtube.com/watch?v=T8tDlbrv-i4

PM
Row 55 seconds @100%
rest 4:35
x6
1 - 297m - http://www.youtube.com/watch?v=IYjL_7ouUxA
2 - 290m - http://www.youtube.com/watch?v=dnIQwpH2_rQ
3 - 292m - http://www.youtube.com/watch?v=kcO4k6A5Crg
4 - 287m - http://www.youtube.com/watch?v=yt4W2PTgnH4
5 - 286m - http://www.youtube.com/watch?v=WZXkyaGGMB8
6 - 277m - running away - http://www.youtube.com/watch?v=0WJX7n8kWq4