12th
AM
A. Dead Lift - 3,3,2,2,1; rest 5 min
315x3 - http://www.youtube.com/watch?v=_LV_DDCen5I
335x3 - http://www.youtube.com/watch?v=hoC2RnyaYkg
385x2 - http://www.youtube.com/watch?v=KUOf6__Gi0Q
395x2 - http://www.youtube.com/watch?v=y5DSu6iV6xQ
415x1

B. Press - 3 x 3 @ 80%; rest 2 min

115x3 - http://www.youtube.com/watch?v=D1f24l1tZvw

115x3 - http://www.youtube.com/watch?v=l3ZYoJL6JSc

115x3 - http://www.youtube.com/watch?v=747sT_7RloQ

PM
sprint 150m @ 80%
walk rest 2 min x 3
24.99, 23.87, 24.20
+
sprint 150 m @ 90%
walk rest 3 min x 3
21.90, 21.15, 20.85
+
sprint 150 m @ 95%
walk rest 4 min x 2
19.87, 19.44