http://opexfit.com/june-10-2014/

A. emom – 20 min
odd – PS TnG x 3 moderate perfect form
even – 40 DU

B. emom – 18 min
odd – KBS 2pd/1.5pd russian 8-12
even – FLR on rings 30sec

C. emom – 16 min
odd – PC TnG x 5 60-65% of 1rm perfect form
even – burpee over the bar 8-10

Notes:
- focus on form and keeping movement fluid (choose weight to achieve this)
- PC TnG work should be sustainable and smooth
- burpees will get heart rate up focus on the PC breathing while tired