10th
AM
EMOM for 16 min:
Odd- DL TnG 55% of 1rm x 3-4
Even- 1 MU + 5-6 ring dips
DL @ 245. assuming 1rep max @ 450#
1MU+6RD
all ub
http://www.youtube.com/watch?v=nvn_zt3XHvQ

+
EMOM for 16 min:
Odd- 8-10 T2B
Even- 3-4 DB push press
10T2B ub
4 DBPP @ 65
http://www.youtube.com/watch?v=VlQGZTA3BdI

+
EMOM for 16 min:
Odd- PC TnG x 5 moderate
Even- AD 30sec 90% effort
PC @ 155
AD 11cal/8/8/10/10/11/11/12
*Airdyne broke after this. stress fracture at the weld of the arm pivot. :(
http://www.youtube.com/watch?v=4ccGrHBqELQ

PM
Row 500m 95% effort - 1:38
rest 90sec
Row 500m 95% effort - 1:44
rest 90sec
Row 500m 95% effort - 1:44
http://www.youtube.com/watch?v=gAzf_6eTsx4