30th
AM
A. Back squat @30X1; 2. 2; rest 10sec/rest 3mins x 5
45x5, 135x6, 225x4
275x2.2 - http://www.youtube.com/watch?v=UNwkHnpoWyU
280x2.2 - http://www.youtube.com/watch?v=EBNPbphcHEc
285x2.2 - http://www.youtube.com/watch?v=hs24cofJ0dE
290x2.2 - http://www.youtube.com/watch?v=18Fkcvbehk4
290x2.2 - http://www.youtube.com/watch?v=jpsIsVJ8o8s

B. emom - PC TnG x 4 heavy - 6mins
75x3, 135x5, 165x4, 195x3
215x(3+f) - http://www.youtube.com/watch?v=iZGD9Ccs-ps
215x(2+2f)
205x4
205x(3+f)
205x(2+f)
205x4
+
2 sets
2mins squat clean thrusters 135# in singles
2mins max CTB chin ups only in unbroken sets of 5
rest 3mins
1- 16/8r+4 - http://www.youtube.com/watch?v=qDhisnBEW8A
2 - 15/8r+1 - http://www.youtube.com/watch?v=TFZt4QRUnBE

PM
3 rounds for time
Run 400m
7 PC 225#
15 burpees
3 rope climbs
17:32 - http://www.youtube.com/watch?v=dYpaetAlswE