Free...: August 2013

31st
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x5, 155x3, 195x3, 220x2
235x1 - http://www.youtube.com/watch?v=u0co9I1RUy0
245x1 - http://www.youtube.com/watch?v=TfQuUqT6Hi0
255x1 - http://www.youtube.com/watch?v=9bCHDUFv0qQ

265xf* - http://www.youtube.com/watch?v=lGls4kCKEoY
*i know i can do this lift. did not manage my time accordingly

B. Front squat; build to a tough 5 8mins
255x5 - http://www.youtube.com/watch?v=YqyK8bCjsWs
275x5 - http://www.youtube.com/watch?v=PXEDGKmwqNE

285x(3+2f) - http://www.youtube.com/watch?v=wOHf5njqYwg
+
For time:
8, 6, 4, 2, for time
205# clean and jerk
AD .5mile
15:30 - http://www.youtube.com/watch?v=xN8hQvLaV10

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 8
fun stuff… mental test

30th
AM
A1. Push press @12X1; 3-4; rest 90sec
45x5, 95x4, 155x4
195x4 - http://www.youtube.com/watch?v=JYy1jpJZSWQ
205x4 - http://www.youtube.com/watch?v=YHSegSsy-7s
205x4 - http://www.youtube.com/watch?v=DNUpztzSYyc
210x4 - http://www.youtube.com/watch?v=Vcu9k7cXi7w

A2. DB bent torso row 3-4/arm; rest 45sec btw arms x4; rest 90sec
50x4, 80x4, 100x4, 110x4, 110x4, 110x4 - http://www.youtube.com/watch?v=FYPMHhxtOac
+
For time:
30 squat clean to overhead for time 155#
7 ub
7:53 - http://www.youtube.com/watch?v=hdYxfhEyd8E

PM
For time:
Run 400m - 1:30
150cal AD - 12:22
Row 2k - 8:04
21:56

29th
AM
30mins AD Z1
214cal

PM
A. 3 pos squat snatch high, mid, below knee; build complex to max in 12mins
45x3, 75x3, 125x3
155x3 - http://www.youtube.com/watch?v=uuAhennkHH4
165x3 - http://www.youtube.com/watch?v=NmWlFATJYgM
175x(1+2f) - http://www.youtube.com/watch?v=uXbyfdTbXBU
175x3 - http://www.youtube.com/watch?v=ad6IXqE8zAc
185x3* - http://www.youtube.com/watch?v=ItMZPtBWEGU
*good tech work. learning how to find point of contact and use the ground.
full comitment.

B. FS @30X1; build to a tough triple in 10mins
225x3
275x3 - http://www.youtube.com/watch?v=y1zEAihs124
285x3 - http://www.youtube.com/watch?v=f1TUQ5as6FA
290x3* - http://www.youtube.com/watch?v=2j1oh3l8zLQ
*on encourangment.

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 8mins
all sets ub @ 210 - http://www.youtube.com/watch?v=lrtPyNW-Q_I

D. EMOM - 10mins
odd - 3 squat clean 225#
even - 2 rope climbs
3nd minute failed 2nd clean
all other sets ub - http://www.youtube.com/watch?v=l4O-2kXJuf0

27th
AM
EMOM for 12 min:
Odd- 10 KBS 88#
Even- 1 MU + 6-8 ring dips
8 ring dips for all sets - ub - http://www.youtube.com/watch?v=1rgeEKchMh0

+
EMOM for 12 min:
Odd- 12 T2B
Even- 3-4 DB push press
DB PP @ 60#. all sets - ub - http://www.youtube.com/watch?v=xohj-iQUthc

+
EMOM for 12 min:
Odd- RDL 3-4 moderate
Even- 3 OHS 115#
RDL @ 215#
OHS ub - http://www.youtube.com/watch?v=RKzbDlse-D4

PM
Row 2mins all out
rest 12mins
x 3
1 - 593m - http://www.youtube.com/watch?v=dybtsA14x8c
2 - 598m - http://www.youtube.com/watch?v=7c9cl67wIb4
3 - 594m - http://www.youtube.com/watch?v=xRDN_gi-0d4
rows are always a mental challenge. the mind. the will. the body.

26th
AM
A. Back squat build to a tough double in 12mins
45x10, 135x5, 225x4
275x2 - http://www.youtube.com/watch?v=Bd70Dm1gkwg
295x2 - http://www.youtube.com/watch?v=nsx5w4OfyNg
305x2 - http://www.youtube.com/watch?v=tjs4lyLggtE
310x2 - http://www.youtube.com/watch?v=OThb6UlH3dg

315x(1+f) - http://www.youtube.com/watch?v=FbSivAdGRHs

B. emom - 3 squat snatch TnG 65% of 1rm - 12mins
all sets ub @ 140# - http://www.youtube.com/watch?v=5p3idX_QX5o

+
4 sets
10 thrusters 135#
amrap CTB chin up -1
rest 4mins

1 - 35 - http://www.youtube.com/watch?v=eecdd8vAC9
2 - 26 - http://www.youtube.com/watch?v=INbRk5LLBhI
3 - 24 - http://www.youtube.com/watch?v=VkHrtACR2kM
4 - 24 - http://www.youtube.com/watch?v=mD0T4v5BN18

PM
for time:
10 TGU 2pd alt hands per rep
15 burpee MU
20 steps BB front rack walking lunges 165#
all walking lunge ub - http://www.youtube.com/watch?v=-WiSx5MnybY
9:45

24th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x4, 155x3, 185x3, 215x1
235x1 - http://www.youtube.com/watch?v=UH-RUGmKVw4
250x1 - http://www.youtube.com/watch?v=zH9PxDnYVJI
260x1* - http://www.youtube.com/watch?v=8H_24HwipSM
*matched pr

B. Front squat; build to a tough double 8mins
275x2 - http://www.youtube.com/watch?v=FykS5QlTfIQ
290x2 - http://www.youtube.com/watch?v=yD2cCerSM4M
300x2 - http://www.youtube.com/watch?v=pAjHvOQIeQY

+
For time:
20 FS 225# from ground
20 wall walks
18+2 FS - http://www.youtube.com/watch?v=jCJgYWRYrRc

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 12
run was fun… love the runs…
my time.

23rd
AM
A1. Push press @12X1; 6, 6, 4, 4; rest 90sec
45x5, 95x6, 135x6
165x6 - http://www.youtube.com/watch?v=Gt1SKoVuqSc
175x6 - http://www.youtube.com/watch?v=xKBGqVZOxqc
195x4 - http://www.youtube.com/watch?v=usbVikn3OmA
205x4 - http://www.youtube.com/watch?v=F5_iBpxdE7g

A2. DB bent torso row 4-7/arm; x4; rest 90sec
50x7, 70x7, 90x7, 100x7, 100x7 - http://www.youtube.com/watch?v=o1lzFjgSfBw
+
For time:
30 burpees
30 S20 135#
3:46 - http://www.youtube.com/watch?v=uKYUq4CiFww
*complete metldown with the S2O

PM
AD 3min max cals
59cal - http://www.youtube.com/watch?v=O9b9z_CGjbw
TIME is relative...

22nd
AM
30mins AD Z1
244cal

PM
A. hang squat snatch build to a 1rm in 12mins
45x5, 75x5, 125x3, 145x2
165x2 - http://www.youtube.com/watch?v=3Aw68LyZw6c
185x1 - http://www.youtube.com/watch?v=lndTBdrzXlY
195x1 - http://www.youtube.com/watch?v=VGdvlLrRnK0
205xf - http://www.youtube.com/watch?v=yUzXWEz9Njw
210x1 (pr) - http://www.youtube.com/watch?v=IA43YBIzQRI

215xf - http://www.youtube.com/watch?v=sndMbvO_9jA
215xf - http://www.youtube.com/watch?v=IV-IvW2kQPE

B. FS @30X1; 1-2; rest 4min x 5
225x2, 275x1
285x2 - http://www.youtube.com/watch?v=F1op9uF1W5I
290x2 - http://www.youtube.com/watch?v=46Bvyw4wORs
290x2 - http://www.youtube.com/watch?v=04uZDri8F0w
290x2 - http://www.youtube.com/watch?v=7jS0mCD_dhg
290x2 - http://www.youtube.com/watch?v=vhEGWaObA4g

C. EMOM - PC + Jerk x 2 73-78% of 1rm - 8mins
all sets at 205#
http://www.youtube.com/watch?v=zZfluomoiew

D. EMOM - 5 thruster 105# + 2 burpee MU (both in 1min) - 8-10mins
all sets ub
http://www.youtube.com/watch?v=PsV6VRGYhF4

21st
Olift with Pierre
Clean Pull
105x5 - http://www.youtube.com/watch?v=-LUeUVjMopc
155x5 - http://www.youtube.com/watch?v=jC6cZSEd_FU
205x4 - http://www.youtube.com/watch?v=1iI5s_Ifee8
260x3 - http://www.youtube.com/watch?v=wb3IMbRvw88
260x3 - http://www.youtube.com/watch?v=bK-6ztMvNzg
260x3 - http://www.youtube.com/watch?v=8pi5xAVLXtg

Squat clean
105x5 - http://www.youtube.com/watch?v=shyjY1UslK4
105x5 - http://www.youtube.com/watch?v=t2lsUZmmCl4
155x5 - http://www.youtube.com/watch?v=xKswN1S5QDw
185x3 - http://www.youtube.com/watch?v=MuRA8oyCJIA
205x2 - http://www.youtube.com/watch?v=uTiee6KcYLo
225x1 - http://www.youtube.com/watch?v=-xBr9dxDnY8
185x3 - http://www.youtube.com/watch?v=0l4V5jbQbQQ
205x2 - http://www.youtube.com/watch?v=I1ozVGthhAw
225x1 - http://www.youtube.com/watch?v=pGQqhwhJZSQ

195x3 - http://www.youtube.com/watch?v=0JMGS1bAiXA
195x3 - http://www.youtube.com/watch?v=D61Ne0sn7nw
195x3 - http://www.youtube.com/watch?v=FlhlWprqkHw
195x3 - http://www.youtube.com/watch?v=SDlvpAIREck

20th
AM
EMOM for 20 min:
Odd- 10 KBS 88#
Even- 3 MU unbroken
all sets ub - http://www.youtube.com/watch?v=vMoZ1ZY967g

+
EMOM for 20 min:
Odd- 8-10 T2B
Even- 3-4 close grip bench press 60-70% @ 170
all sets ub
10t2b - 4 cgbp
http://www.youtube.com/watch?v=gKttl5VZR5A

+
EMOM for 20 min:
Odd- RDL 2-3 moderate @2011
Even- DB push press 3-5 tough
RDL @ 215#
DB PP @ 50#
- http://www.youtube.com/watch?v=qPJ-8CS8uMo

PM
Row 100sec all out
rest 8mins
x 3
1 - 515m - http://www.youtube.com/watch?v=p_8ych_JfFs
1 - 498m - http://www.youtube.com/watch?v=MrU8WtFFf4s
1 - 480m - http://www.youtube.com/watch?v=6Pc4tNGU8D0

19th
AM
A. Back squat clusters 2. 2;x 7 rest 15 seconds/rest 3 min
45x10, 135x5, 225x4, 275x2
305x2.2 - http://www.youtube.com/watch?v=oP4aLVUT_DQ
305x2.2 - http://www.youtube.com/watch?v=xoqrBePC6KY
305x2.2 - http://www.youtube.com/watch?v=W2YzK-F0Uvg
305x2.2 - http://www.youtube.com/watch?v=g22Mg5rToLk
305x2.2 - http://www.youtube.com/watch?v=pIR5QcmLHLw
305x2.2 - http://www.youtube.com/watch?v=a5_pwTYFHrg
305x2.2 - http://www.youtube.com/watch?v=ESHdZqKJnt4

B. emom - 3 squat snatch TnG 65% of 1rm - 10mins
all snatch @ 135 - ub
http://www.youtube.com/watch?v=MUdw5tpetkY
+
65 CTB chin ups every time you break complete 14 steps BB front rack walking lunges 135#
55 + 10 - http://www.youtube.com/watch?v=MQe_BA0WpJE

PM
for time:
20 pistols
5 rope climbs 15ft
5 wall walks
5 burpee bar MU
5 wall walks
5 rope climbs 15ft
20 pistols
9:25 -
rope climbs were the limiting factor
- http://www.youtube.com/watch?v=ktRAB9Baxl8

17th
not a great day of training. not a great sleep. the head is on reflection mode. on the purpose of the actions.
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x5, 155x3, 185x3, 215x2
235x1 - http://www.youtube.com/watch?v=KjdV86CqoeQ
250xf - http://www.youtube.com/watch?v=30R3s5EaIXA

250xf - http://www.youtube.com/watch?v=dqlc3WDuJTY
250xf - http://www.youtube.com/watch?v=kPCGhPDQtOg
*not able to go under the bar. not feeling strong at the squat position.

B. Front squat; build to a tough triple
275x3 - http://www.youtube.com/watch?v=CT6o5z7aTwE
285x3 - http://www.youtube.com/watch?v=vqGoSjEkvw0
+
For time:
1, 2, 3, 4, 5 for time
225# squat clean
Rope climb - 20' (u have 20ft?)
24:24 - http://www.youtube.com/watch?v=p8pBJUPy9Gw
squat cleans were a disaster too many fails during round 2. not explosive. not dynamic. not powerful…

PM
Track
Run 2min @ 3K pace
rest walk 2mins x 10
running intervals were a great reflection time. why do i run. how do i run… on the muscular tension… on the tension… why there is tension?… why are we holing on so tight…

16th
AM
A1. Close grip bench press 6, 6, 4, 4; rest 90sec
45x6, 95x6, 145x6
165x6 - http://www.youtube.com/watch?v=0hH9dpYt9I8
185x6 - http://www.youtube.com/watch?v=4dZhqh6KwQw
205x4 - http://www.youtube.com/watch?v=W7Ct18j26pU
210x(3+f) - http://www.youtube.com/watch?v=Jm5tx5YKtJU

A2. DB hip row 5-7/arm; x4; rest 90sec
50x7, 70x7, 70x7, 80x7, 90x7, 100x7 - http://www.youtube.com/watch?v=FqqIuM9Ikx4

+
For time:
100 40# ball slams for time every min complete 1 pHSPU
5:19 - http://www.youtube.com/watch?v=SQEffmSj64A

PM
10 burpees AFAP
AD 20sec all out
rest 4min x 4
rest 8mins
10 burpees AFAP
AD 20sec all out
rest 4min x 4

1 - 13cal - http://www.youtube.com/watch?v=wKnuaYVjCeM
2 - 10cal - http://www.youtube.com/watch?v=dMaZf-y83B8
3 - 11cal - http://www.youtube.com/watch?v=b4dVSPNXgQ4
4 - 10cal - http://www.youtube.com/watch?v=G5E7ELzd66I
5 - 11cal - http://www.youtube.com/watch?v=l6o86cZCjy0
6 - 9cal - http://www.youtube.com/watch?v=2qwJzyAKIMU
7 - 9cal - http://www.youtube.com/watch?v=da_owqKCdlU
8 - 10cal - http://www.youtube.com/watch?v=rFHys0l08Cc

15th
AM
30mins AD Z1
246cals

PM
A. snatch off blocks - build to a 1rm
75x5, 125x3
145x3 - http://www.youtube.com/watch?v=hrN3oT-ZwWA
165xf - http://www.youtube.com/watch?v=3LG7oYT6bcQ
165x1 - http://www.youtube.com/watch?v=tb4c-riHgoM
175xf - http://www.youtube.com/watch?v=XLUjT2s_Cd0
175xf - http://www.youtube.com/watch?v=Fc-95DXtsK8
*head not there... scare of going under the bar. not fully commited

B. FS @30X1; 3, 3, 2, 2, 2; rest 3min
225x3
255x3 - http://www.youtube.com/watch?v=X__WyNOqpy4
275x3 - http://www.youtube.com/watch?v=bEZoEYlt4_I
285x2 - http://www.youtube.com/watch?v=SJF4SUE2t0g
285x2 - http://www.youtube.com/watch?v=XY5kMqdyVMQ
285x2 - http://www.youtube.com/watch?v=23opXkgNM4w

*working on going deeper in the squat... need to work at lighter loads still too high in squat

C. EMOM - PC + Jerk x 2 70-75% of 1rm - 8mins
all sets @ 200#
http://www.youtube.com/watch?v=5jjMk1aA6sc

D. EMOM - 5 thursters 95# + 1 bar MU (both in 1min) - 10mins
all sets ub
http://www.youtube.com/watch?v=MZsbFVZkr1c

14th
Olift with Pierre
Squat snatch - working on moving the bar on a stright trajectory. moving the knees back, moving hips back. THEN coming back to the center to accelerate the bar up.
Not too proficient with heavy loads.

45x5, 45x5, 45x5

75x5, 75x5 - http://www.youtube.com/watch?v=oOc591eq6vM
125x5 - http://www.youtube.com/watch?v=sQyo4dkI92I
125x5 - http://www.youtube.com/watch?v=hrN3oT-ZwWA

145x3 - http://www.youtube.com/watch?v=bxQPisg-Aio
165x2 - http://www.youtube.com/watch?v=_By4jK2eV3Q
175x1 - http://www.youtube.com/watch?v=3Eetyrh9Za4

145x3 - http://www.youtube.com/watch?v=CvcNHepVBcA
165x2 - http://www.youtube.com/watch?v=hPLTI2bsygo
175x1 - http://www.youtube.com/watch?v=BW7IBfU49Hg

145x3 - http://www.youtube.com/watch?v=H2AvRK2Du8I
165x2 - http://www.youtube.com/watch?v=LVHRDJb2kBI
175x1 - http://www.youtube.com/watch?v=JmOB1Wz9nSM

145x3 - http://www.youtube.com/watch?v=PpIsZeIUn-M
145x3 - http://www.youtube.com/watch?v=LudPM_yUt1E
145x3 - http://www.youtube.com/watch?v=ZsXwitnX_y0

13th
AM
EMOM for 18 min:
Odd- Sn grip deadlift x 3-4
Even- 3 MU
all sets @ 230#
http://www.youtube.com/watch?v=0mq8UkLL1J0

+
EMOM for 18 min:
Odd- 3 TnG PC
Even- 10-12 HR pushups
all sets @ 215#
http://www.youtube.com/watch?v=WSmRLlicw4o

+
EMOM for 18 min:
Odd- 8-10 KBS 88#
Even- DB pushup ress 4-5 tough
all sets @ 50#DB

PM
Row 80sec all out
rest 5min x 5
1 - 426m - http://www.youtube.com/watch?v=RlYa3tis6Ik
2 - 402m - http://www.youtube.com/watch?v=dIL46zR-iok
3 - 385m - http://www.youtube.com/watch?v=MLOi01XBAk8
4 - 387m - http://www.youtube.com/watch?v=gUKHyqXYut4
5 - 392m - http://www.youtube.com/watch?v=vlZD8VHbv30

12th
AM
A. Back squat clusters 2. 2. 2. 2;x 3 rest 15 seconds/rest 3 min
45x5, 135x5, 225x4, 275x2
305x2.2.2.2 - http://www.youtube.com/watch?v=5upPYpD3HnQ
305x2.2.2.2 - http://www.youtube.com/watch?v=LJko1Cg-XP8
305x2.2.2.2 - http://www.youtube.com/watch?v=iSZGJb-wr_c

*back squats still not low enough
B. emom - 2 squat snatch TnG 65% of 1rm - 8mins
all sets @ 135#
- http://www.youtube.com/watch?v=iODlU-1ZhMU

C. for time - 3 sets of 30 unbroken wall balls 20# 10' target
3:32 - all sets UB
http://www.youtube.com/watch?v=nEYzdr7fS-k

*on putting ourself to the challenge... why go the easy route?...

D. 1-10 unbroken CTB chin ups
1:49
http://www.youtube.com/watch?v=BM528HiE9kY

PM
for time:
30 HSPU
10 steps 135# front rack walking lunges
20 HSPU
20 steps 135# front rack walking lunges
10 HSPU
30 steps 135# front rack walking lunges
9:48 - http://www.youtube.com/watch?v=CrPfW_-39TM
20 ub HSPU

10th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x5, 145x4, 185x2, 215x2
225x1 - http://www.youtube.com/watch?v=aBWCmTF0D0w
240xf - http://www.youtube.com/watch?v=0AueBAbmpFQ
240x1 - http://www.youtube.com/watch?v=SJSvf1MS4ZM
250x1 - http://www.youtube.com/watch?v=ICwMElOSPZQ

260xf - http://www.youtube.com/watch?v=w94x6p9YxvE

B. Front squat; build to a tough triple
275x3 - http://www.youtube.com/watch?v=qOshwN1Lj6U
295x3 - http://www.youtube.com/watch?v=V4pbt234q5A
300x(1+2f) - http://www.youtube.com/watch?v=n8-NOnUKuWU
+
For time:
30 Front squat 225# from the gound for time
every time you break complete 3 unbroken MU
4:40
16+9+5
http://www.youtube.com/watch?v=CJulP00xlA0

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 10
400m were constant in 1:30

9th
AM
A1. DB incline bench 3-4; rest 90sec
45x5, 95x5, 135x4
165x4 - http://www.youtube.com/watch?v=4XvubUMrTf4
170x4 - http://www.youtube.com/watch?v=RXoC15sAYPI
175x4 - http://www.youtube.com/watch?v=q5n04dmo9F0
175x4 - http://www.youtube.com/watch?v=gW1AxXGWo6E
180x4 - http://www.youtube.com/watch?v=saaBmJiq8dM
180x4 - http://www.youtube.com/watch?v=P3NUsi5_7kM

A2. DB elbowing row 3-4/arm; x6; rest 90sec
25x5, 70x4, 110x4, 110x4, 110x4, 110x4, 115x4, 115x4 - http://www.youtube.com/watch?v=OTs31k8vf6Y

+
For time:
65 DB power snathes every min on the min complete 4 burpee box jumps 24"
10:42
did 66 reps to even it out. @ 70#
http://www.youtube.com/watch?v=q8fwF1gvTzc

8th
AM
30mins AD Z1
221cal

PM
A. Hang squat snatch - build to a 1rm
45x5, 75x3, 135x3
165x2 - http://www.youtube.com/watch?v=TM0NYUM7oaA
185x1 - http://www.youtube.com/watch?v=xhp79HNZ4tw
195x1 - http://www.youtube.com/watch?v=R3tyLD-KpT0
205x1 - http://www.youtube.com/watch?v=NnUQQCnAwuI

200xf - http://www.youtube.com/watch?v=PMCmLPPtILE

Clean&Jerk
45x5, 80x5, 140x2, 185x2, 200x2
215x1 - http://www.youtube.com/watch?v=a3rtcaybFyc
225x1 - http://www.youtube.com/watch?v=_KdIP_LR7C8
235x1 - http://www.youtube.com/watch?v=SMmHlFapFqg
245x1 - http://www.youtube.com/watch?v=z2mz10tlYaM

6th
AM
EMOM for 16 min:
Odd- 2 clean pulls 110% of 1rm
Even- 15-20ft HS walk
all sets @ 295
all HSW - ub
http://www.youtube.com/watch?v=L3Sqi3cQg_g

+
EMOM for 16 min:
Odd- 3 tng power snatch tough
Even- 1 MU + 6-10 dips
all sets @ 170# - ub
MU +10dip for all rounds
http://www.youtube.com/watch?v=hLkWFpzaQ4U

+
EMOM for 16min:
Odd- 8-10 KBS 88#
Even- 5-7 TnG push press
10KBs for all rounds
5 PP @ 185 for 7rounds, last round failed 5th rep
http://www.youtube.com/watch?v=UiXzRO1NH7U

PM
Row 1min all out
rest 5min x 5
1 - 317m - http://www.youtube.com/watch?v=tPdwZ88qF5w
2 - 318m - http://www.youtube.com/watch?v=k8aMz1IltwI
3 - 313m - http://www.youtube.com/watch?v=D6uZz9kJhUM
4 - 303m - http://www.youtube.com/watch?v=ta4DwDBKtQY
5 - 307m - http://www.youtube.com/watch?v=EMF_bFTWfgw

5th
AM
A. Back squat clusters 2. 2. 2; x 3 rest 15 seconds/rest 3 min
135x5, 225x4
305x2.2.2 - http://www.youtube.com/watch?v=dpXjm-HiChs
305x2.2.2 - http://www.youtube.com/watch?v=PBgZvUSpLlA
305x2.2.2 - http://www.youtube.com/watch?v=w2UKQC_u3D0

B. Every 90sec TnG squat snatch x 3 135# x 10
all sets ub
http://www.youtube.com/watch?v=TKLOMSGAbLE
+
2 rounds for time
30 unbroken wall balls 20# 10' target
25 CTB chin ups
3:30 - ub
http://www.youtube.com/watch?v=kxhH08tL6ps

PM
5 sets
1min amrap BB on back step ups alt legs each step 95#
rest 30sec
FLR on rings 2mins accumulate
rest 1min
all sets unbroken
1 - 17/ub - http://www.youtube.com/watch?v=g-DvNBeJDdA
2 - 15/ub - http://www.youtube.com/watch?v=oE8lWfER2ts
3 - 17/ub - http://www.youtube.com/watch?v=cAFnnzKWD9A
4 - 16/ub - http://www.youtube.com/watch?v=2-hrmEp2yHY
5 - 16/ub - http://www.youtube.com/watch?v=3UV1MHnlFmA