21st
AM
A. build to a tough squat clean in 12mins
45x5, 135x4, 185x3, 215x2, 235x1
245xf  - http://www.youtube.com/watch?v=pgcEQomw8Zw
245xf  - http://www.youtube.com/watch?v=WioUOzZ81yQ
245x1  - http://www.youtube.com/watch?v=alaWQzA3V7M
255xf  - http://www.youtube.com/watch?v=lOHEPexybAQ
255x1 - http://www.youtube.com/watch?v=SXRale0Kalc

B. emom - 5 thrusters 115# + 2-3 MU - 5mins
all sets ub - http://www.youtube.com/watch?v=2ur8FMhQ2-g

+
10 min @80-90%
AD 20cals
15 GHD situps
15 wall balls 30# 10' target
rest 4 min
2r + 13cal
*need to work on the WB
different trajectory/positioning for this weight
http://www.youtube.com/watch?v=guB0KrQ8g5U

10 min @80-90%
Row 200m
15 burpees
15 kbs 1.5pd
rest 4 min
6r + 200m+10 - http://www.youtube.com/watch?v=KA-ffiPQqTQ

10 min @80-90%
5 PC 225#
15 box jumps 24" sd
15 ring dips
3r +3 - http://www.youtube.com/watch?v=UQL3UKpcKig