http://opexfit.com/june-30-2014/

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins

B. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips

10 -1 for time
Wall balls 20/14# 10′ target
KBS russian 2/1.5pd

Notes:
- second 5, 4, 3 should be more than the first 5, 4, 3
- odd – speed focus and form – even – goal is to stay on rings entire time
- pace through 10-6 then go for it focus on breathing during the movements