28th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
148cal

PM
A. BS @30X1; 3, 2, 1; rest 3mins
45x5, 135x5, 225x3, 275x3
295x3 - http://www.youtube.com/watch?v=mfScQnUmVoA
305x2 - http://www.youtube.com/watch?v=_k_tzb0rHh0
320x1 - http://www.youtube.com/watch?v=wigr1yoivqU

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
all sets @ 145# - http://www.youtube.com/watch?v=n7FM7hfDv-g

C. 10mins open prep movements
snatch/DU transition
+
Row 1min 90% aero
rest 1min x 4
1 - 268m
2 - 268m
3 - 276m
4 - 273m
+
AD 1min 97% effort for cals
28cal - http://www.youtube.com/watch?v=UVDdwLMmVXo