http://opexfit.com/october-7-2014/

A. emom – 12mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

D. emom – 12mins
odd – Row 12cals
even – PS 1. 1. 1 70% of 1rm

Notes:
– set up all emoms and move from one to the next with 1 min btw each letter