3-Jul
A. Bent over underhand grip barbell rows @31x2, 4-5x4; rest 2 min
45x5, 95x5, 125x5, 130x5, 135x5, 140x4 - http://www.youtube.com/watch?v=BOiMt73hiaM

B. Floor press, 5, 5, 5, 5; rest 2 min
95x5, 165x5, 185x5, 185x5, 185x5, 185x5 - http://www.youtube.com/watch?v=Yqa9iQcE-Uo

C. Amrap CTB kipping chin ups in 3 min
62 - http://www.youtube.com/watch?v=bXw6qGxCnLI
 power/endurance. shoulders tired.

D. GHD sit ups 40 for time
1:24 - http://www.youtube.com/watch?v=IJsKd_RVm7Q