11th
A. back squat 3, 2, 1; rest as needed
45x5, 135x4, 225x4, 275x3
300x3 - http://www.youtube.com/watch?v=Jg3NCqRXAPg
320x2 - http://www.youtube.com/watch?v=7jFnHFVwgQU
345xf - http://www.youtube.com/watch?v=hyUoPd-HVv4
345xf - http://www.youtube.com/watch?v=YtztOALF6-c
340x1 - http://www.youtube.com/watch?v=PFXvAYz7dWU

+
10mins 80% effort
Row 200m
3 unbroken MU
3 wall walk
rest 5mins
5r+200m+5
http://www.youtube.com/watch?v=K90CNXDBnFo


10mins 80% effort
AD for cals
rest 4mins
128cal - http://www.youtube.com/watch?v=TeUlalugpJ4

10mins 80% effort
AD 20cals
10 GHD situps
10 ring dips
rest 4mins
4r+4cal - http://www.youtube.com/watch?v=0ZPigCC3At0

10mins 80% effort
AD for cals same as above
143cal - http://www.youtube.com/watch?v=LrZxPlf20Gg
was able to stay in the zone and give a final push in the last two min