13th
AM
A. Back squat @30X1; 3, 2, 1; rest 3mins
45x5, 135x5, 225x3, 275x3
300x3 - http://www.youtube.com/watch?v=tJxAG8Lk9Lg
305x2 - http://www.youtube.com/watch?v=cIqJMRjCtUg
315x1 - http://www.youtube.com/watch?v=i8IQA7uV1jo

B. emom - TnG SC x 5 135/145/155# - 9mins
135x5x3/145x5x3/155x5x3 - http://www.youtube.com/watch?v=nh7Hfw-yeXw

C. amrap CTB chin ups in 3mins
67 - http://www.youtube.com/watch?v=0R1J7_TThf8

PM
for time all out
row 250m
15 kbs 2pd
25 burpee
15 kbs 2pd
row 250m
rest 12mins x 2

4:09 - http://www.youtube.com/watch?v=LCHM1Ed0q6k
4:21 - http://www.youtube.com/watch?v=sLChax50YJU