http://opexfit.com/june-11-2014/

A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec
A2. wtd chin up 5, 4, 3, 2, 1; rest 90sec

B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj
even – CTB chin up 6-8

+

8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep
+

Row 2k every 500m increase average pace last 500m 97% effort

Notes:
– press is 2sec pause in rack not TnG
– wtd chin up is omni grip
– focus on form for the SJ take your time choose weight that is perfect form
– smooth pace on TGU work maintain same pace throughout
– record total time for Row