130610

morning session 
a) emotm deadlifts (focus on speed)
      minute 1- 155x10
      minutes 2-6- 245x5
      minutes 7-9- 335x3
      minutes 10-12- 335x3
      minutes 13-15- 405x2
b) emotm 20:00
      odd- 200m run
      even- 10 ring dips

evening session 
for time- 14:43
  60 burpees
  50 wall balls
  40 shoulder to overhead 130# axle bar
  30 ball slams 30#
  20 handstand push ups
  10 squat snatches 155#