28-Feb
A1. Bent over barbell rows @41x1, 3-5x5; rest 2 min
45x5, 95x5, 135x5, 140x5, 145x5, 145x5, 145x5 - http://www.youtube.com/watch?v=ut2tMniNv5Y
A2. Seated barbell press @41x1, 3-4x5; rest 2 min
45x5, 95x4, 125x4, 125x4, 125x4, 130x4, 130x4 - http://www.youtube.com/watch?v=XKXdBLQ-ojg
B. Amrap power cleans in 8 min @90% of 1rm
23 reps (filed one clean) -  all reps at 215#

C. 3 muscle ups on the minute for 15 minutes (if you fail, you are done)
all sets unbroken - http://www.youtube.com/watch?v=A2Uw9fbGWUo