21st
AM
8min amrap open pace
10 thrusters 95#
20 CTB chin ups
10 thrusters 115#
15 CTB chin ups
10 thruster 145#
10 CTB chin ups
10 thrusters 165#
5 CTB chin ups
1r + 36 - http://www.youtube.com/watch?v=2UbgJo5icaM

+
20mins Z1
41cal

PM
3sets 80%, 90%, 100%
70 DU
20 burpees over bar
20 HPC 95#
20 box jumps 24"
20 wall balls
rest 5mins
show increase in pace each set
1 - 4:39 - http://www.youtube.com/watch?v=mnoOnsD35wc
2 - 4:03 - http://www.youtube.com/watch?v=PsYWh56E02c
3 - 3:40 - http://www.youtube.com/watch?v=NP-A5gPHFOk