21st
AM
A. Build to a max clean and jerk in 10mins
45x5, 135x4, 165x3, 195x2, 225x2
235x1 - http://www.youtube.com/watch?v=yR9fxSQObYo
245x1 - http://www.youtube.com/watch?v=sF_UEiAZvvA
255x1 - http://www.youtube.com/watch?v=qGthUHwVB1k

265xf - http://www.youtube.com/watch?v=0mgiEFNpsRg

+
5 rounds for time
3 rope climbs
40 DU (ub)
12 GHD situp
9:09 - http://www.youtube.com/watch?v=p4fS7STnySA

PM
Row 650m 90% effort
rest walk 3mins x 5
all rows same pace
1 - 2:15.5 - http://www.youtube.com/watch?v=ahw04XX7_iI
2 - 2:15.8 - http://www.youtube.com/watch?v=SLNx5otRm4A
3 - 2:16.6 - http://www.youtube.com/watch?v=XukXYZgGxVc
4 - 2:16.7 - http://www.youtube.com/watch?v=BMWlOdLleXg
5 - 2:17.9 - http://www.youtube.com/watch?v=U2Op1g889-I