6-Oct
A. push press; build to a max
45x10, 95x4, 135x3, 155x1
185x1 - http://www.youtube.com/watch?v=oOJquy_vxd4
205x1 - http://www.youtube.com/watch?v=HJ6ZpD4Z4Ww
215x1 - http://www.youtube.com/watch?v=q_-IvQYeQuM
225xf - http://www.youtube.com/watch?v=_LjjwpDAMmU
225x1 - http://www.youtube.com/watch?v=2-RvaD1xhQY

+
Row 250m
Rest 1 min with feet in straps
x6
For best score
1 - 46sec
2 - 46 sec
3 - 48 sec
4 - 51 sec
5 - 52 sec
6 - 52 sec