23rd
AM
A. Back squat @30X1; 2. 2. 2; rest 10sec/rest 3mins x 3
45x5, 135x5, 225x4
275x2.2.2 - http://www.youtube.com/watch?v=23EXSjU8uBQ
275x2.2.2 - http://www.youtube.com/watch?v=c8hOoO-ke_I
275x2.2.2 - http://www.youtube.com/watch?v=XsSNGlAN6ww

B. emom - 3 squat snatch not TnG 65-70% of 1rm - 20mins
all sets @ 150
4th minute missed 1st snatch. lost focus.
- http://www.youtube.com/watch?v=TdIVfa771-0

+
3 sets
90 sec max wall balls 20# 10' target
90sec max CTB chin ups only in unbroken sets of 5
rest 3mins

1 - 44/6r+3 - http://www.youtube.com/watch?v=U1M-pfe-OYA
2 - 37/5r - http://www.youtube.com/watch?v=BrXCXOtwstA
3 - 38/6r - http://www.youtube.com/watch?v=xYC-7Xaeul8

PM
3 rounds for time
7 PC 225#
12 burpee box jumps 24"
14:48 - http://www.youtube.com/watch?v=BAtImApNuiA
1st round missed 1st and 6th roe
2nd round no misses
3rd round missed 6th rep

rest as needed

15 rope climbs 15' for time

since 12ft ceilings did 19 rope climbs
5:31
http://www.youtube.com/watch?v=B2sb1OiwEgk