24th
AM
EMOM for 20 min:
Odd- KBS 88# x 8-10
Even- 1 MU + 5-7 ring dips
10 KBs
7rd
http://www.youtube.com/watch?v=5oP-JhGczz8

+
EMOM for 20 min:
Odd- 10 GHD situps
Even- 5 clean and jerks 115#
all sets ub - did squat clean push jerks
http://www.youtube.com/watch?v=Pdpin2bkhNw


+
EMOM for 18 min:
Odd- OHS x 3 115-135#
Even- 10 burpees
OHS @ 135 ub
http://www.youtube.com/watch?v=B6WivU9GeMw

PM
Row 500m 90% effort
rest walk 2mins x 10
increase the pace by one second each row
mentally broke down...
1 - 1:45.5 - http://www.youtube.com/watch?v=mC8rnsRUC8E
2 - 1:44.6 - http://www.youtube.com/watch?v=siVWEDhlbCg
3 - 1:43.9 - http://www.youtube.com/watch?v=l5oZT798Rj4
4 - 1:45.9 - http://www.youtube.com/watch?v=jE0DINJbRzQ
5 - 1:52.4 - www.youtube.com/watch?v=ekDVibiWsyM
6 - 1:51.7 - www.youtube.com/watch?v=x2jsL1v_nZI
7 - 1:49.7 - www.youtube.com/watch?v=BDyAUN3Uw3M
8 - 1:48.9 - www.youtube.com/watch?v=Sxds2X_GcME
9 - 1:49.9 - http://www.youtube.com/watch?v=F6Zq8_Qyu8c
10 - 1:44.5 - www.youtube.com/watch?v=b1zM-JdjUMA