24th
AM
A1. PS- 75-85% 1RM - 1. 1. 1. 1; rest 25 sec start moderate build per set
45x5, 85x4, 135x3
155x4 - http://www.youtube.com/watch?v=LdA7LC1iv5Y
160x4 - http://www.youtube.com/watch?v=0qZrnmyswiE
165x4 - http://www.youtube.com/watch?v=cJMqUKfKYiU
170x4 - http://www.youtube.com/watch?v=qBxE2q8P7To
175x4 - http://www.youtube.com/watch?v=zTY9-rVilPk
180x4 - http://www.youtube.com/watch?v=xmeTAL9tcl4
180x4 - http://www.youtube.com/watch?v=OKBgXItqY5Q
180x4 - http://www.youtube.com/watch?v=8M0ualkePtw

A2. back squat @20X1 55% + chains; 3; rest 2mins x 8
185#+ 4 chains (11#each)
B. CGBP 10 sets of 2 @20X1; rest 1min speed focus
135x3, 185x2, 185x2, 185x2, 190x2, 190x2, 190x2, 195x2, 195x2, 195x2, 195x2 - http://www.youtube.com/watch?v=Dn7VABBCAh8

C. 3 attempts at max ring dips rest 3mins btw attempts kipping allowed
44 - http://www.youtube.com/watch?v=3tlknlQ17-g
31 - http://www.youtube.com/watch?v=bQ4VKyUunZY
26 - http://www.youtube.com/watch?v=VptHOy2BgUc

PM
5sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 thruster 105#
5 MU
rest 5mins
switch the order of the movements each set record times for all of them
1 - 6:40 - http://www.youtube.com/watch?v=brvOore29Ag
2 - 6:27 [MU/TH/BP/T2B/AD] - http://www.youtube.com/watch?v=5Y5mlg3KdbE
3 - 6:20 [TH/T2B/MU/AD/BP] - http://www.youtube.com/watch?v=8yfsz3fn2Gg
4 - 6:00 [T2B/AD/BP/MU/TH] - http://www.youtube.com/watch?v=7OoTXqvPUB4
5 - 5:30 [BP/T2B/AD/TH/MU] - http://www.youtube.com/watch?v=ayB9UtR8Les