12th
AM
45mins AD Z1 every 5mins get off sip some water
352cal

PM
A. emom - PS x 1/SnBal x 1 - 8mins
45x5, 85x4, 135x2
165x2.170x2. 175x2. 180x1.185x1 - http://www.youtube.com/watch?v=FdgiYEcJs6U

B. FS @30X1; build to a tough double in 10mins
225x3
265x2 - http://www.youtube.com/watch?v=s7zIEztasqg
285x2 - http://www.youtube.com/watch?v=roClOdSgekc
295x(1+f) - http://www.youtube.com/watch?v=F6Hl7BNuItM
295x(1+f)* - http://www.youtube.com/watch?v=-Zc6gzWIQiE
*crahsed on the 2nd front squat
stretched my hand while crashing down.

C. EMOM - 80% of 1rm PC and jerk x 1-2 - 8-10mins
220x2.2.2.(1+f).1.2.2.2.2 - http://www.youtube.com/watch?v=m028_zqIGUU

+
emom - 12mins
odd - 6 BB on back reverse lunge 3/leg 135-155#
even - 2 rope climbs legless up use legs down
- http://www.youtube.com/watch?v=_Ij2WvnmBng