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