6-Mar
AM
A. Weighted chin up; build to a 5rm
bwtx5, 35x5
40x5 - http://www.youtube.com/watch?v=XwV5CYeTXMU
45x5 - http://www.youtube.com/watch?v=o_UYEGS1V14
50x5 - http://www.youtube.com/watch?v=C30yuKbWzFU

B. Bent over barbell rows 3-4x4; rest 2 min
135x3, 185x4
205x4 - http://www.youtube.com/watch?v=LN8jSuX7wEs
215x4 - http://www.youtube.com/watch?v=IHpHLljaRgk
220x4 - http://www.youtube.com/watch?v=rw4fi8__4sA
225x4 - http://www.youtube.com/watch?v=L5rXdFVxKZk

C. Bar muscle ups; 3 on the min for 7 min
ub - http://www.youtube.com/watch?v=YYx7-ejbVMQ

PM
5-10-15-20
Thruster 135#
Chin ups
GHD sit ups
7:52 - http://www.youtube.com/watch?v=N1diX_GJl8o