3rd
AM
A1. PS Cluster - 75-85% 1RM - 1.1.1; rest 25 sec
5x5, 85x4, 165x(1+2f), 165x3
180x3 - http://www.youtube.com/watch?v=wwXsCC5hxKY
180x3 - http://www.youtube.com/watch?v=-1ti6y-o1Bc
180x3 - http://www.youtube.com/watch?v=m6iElfenyTk
180x3 - http://www.youtube.com/watch?v=JRHv5wXwrBo
180x3 - http://www.youtube.com/watch?v=guM3eAUYuv8
180x3 - http://www.youtube.com/watch?v=-lWYu1SazMo

A2. back squat @20X1 55% + chains; 2-3; rest 2mins x 5
185+4 chains x3x5
chains weight 11# each
B. CGBP 1 1/4 fast tempo x 5 reps; rest 2-3mins x 5
45x5, 135x4, 160x5, 160x5, 160x5, 160x5, 165x5 - http://www.youtube.com/watch?v=VMxhy6qEAj8
C. ring push up 15; rest 90sec x 3-4
15x4 -all set ub - http://www.youtube.com/watch?v=GJ61slrAQvs

PM
4sets 80-90% effort
Row 350m
15 burpees over back of erg
15 KBS 1.5pd
15 GHD situps
AD 30cals
rest 4-5mins
switch the order of the movements each set record times for all of them
1 - 5:50 - http://www.youtube.com/watch?v=wIqTw0m7Dq0
2 - 5:45 (AD/GHD/KBs/BP/Row) - http://www.youtube.com/watch?v=GFUaTGr636Q
3 - 5:50 (GHD/BP/KBs/Row/AD) - http://www.youtube.com/watch?v=8UmPz1c53U0
4 - 5:46 (BP/Kbs/GHD/AD/Row) - http://www.youtube.com/watch?v=JA9MMTyOoGw