130213

AM
1)Clean and Jerk: 3 singles @ 80%, 3 singles @85%, 3 singles @ 90%, then add 5lbs until you fail ONCE.
170, 180, 190, failed at 200 but made a second attempt and got it because I was so pissed that I didn't hit it easily. 

2)Clean Pulls @ 105% of last made attempt: 3x3
115

3)50 WB with 30

4)12.1 (suggested by a friend at the last minute)
7 min BURPEE


PM
1)Top Pull Deadlifts @ 85%: 7 sets of 2 reps: http://www.coachseye.com/OD25
245, 245, 255, 255, 265, 265, 265

2) A: Strict Weighted Pullups: 3 sets of 5 reps 
45, 50, 50
B: GHD Weighted Back Ext: 3 sets 10 reps
30

3)4 sets ME Free-Standing Handstand Hold. If you can't hold for more than 30 sec then practice wall-facing HS Holds trying to keep ONLY nose and toes on the wall.
1:02, 1:00, 0:49

4)For time: Wear 40#/20# Vest if at all possible

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

15:05