9-Jul
AM
EMOM for 16 min:
Odd- 3 tng power snatch tough
Even- 4 parallete hspu
all sets @ 160# - ub
http://www.youtube.com/watch?v=ZH_ztz7YrfY

+
EMOM for 16 min:
Odd- 3 tng power clean tough
Even- 5 weighted dip
all sets @ 210# - ub
Weighted dip @ 24kg
http://www.youtube.com/watch?v=iMXjU7NvYCc


PM
Row 50 seconds @100%
rest 4:30
x6
1 - 280m - http://www.youtube.com/watch?v=MDI6k7xy_Lg
2 - 272m - http://www.youtube.com/watch?v=l45K1rnkQ1A
3 - 258m - http://www.youtube.com/watch?v=MK6ZmNsotRw
4 - 256m - http://www.youtube.com/watch?v=kKidRLRLPzs
5 - 253m - http://www.youtube.com/watch?v=3dbF5xQAgw8
6 - 258m - http://www.youtube.com/watch?v=hUpe0krIv0Y