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