16th
AM
A1. Close grip bench press 6, 6, 4, 4; rest 90sec
45x6, 95x6, 145x6
165x6 - http://www.youtube.com/watch?v=0hH9dpYt9I8
185x6 - http://www.youtube.com/watch?v=4dZhqh6KwQw
205x4 - http://www.youtube.com/watch?v=W7Ct18j26pU
210x(3+f) - http://www.youtube.com/watch?v=Jm5tx5YKtJU

A2. DB hip row 5-7/arm; x4; rest 90sec
50x7, 70x7, 70x7, 80x7, 90x7, 100x7 - http://www.youtube.com/watch?v=FqqIuM9Ikx4

+
For time:
100 40# ball slams for time every min complete 1 pHSPU
5:19 - http://www.youtube.com/watch?v=SQEffmSj64A

PM
10 burpees AFAP
AD 20sec all out
rest 4min x 4
rest 8mins
10 burpees AFAP
AD 20sec all out
rest 4min x 4

1 - 13cal - http://www.youtube.com/watch?v=wKnuaYVjCeM
2 - 10cal - http://www.youtube.com/watch?v=dMaZf-y83B8
3 - 11cal - http://www.youtube.com/watch?v=b4dVSPNXgQ4
4 - 10cal - http://www.youtube.com/watch?v=G5E7ELzd66I
5 - 11cal - http://www.youtube.com/watch?v=l6o86cZCjy0
6 - 9cal - http://www.youtube.com/watch?v=2qwJzyAKIMU
7 - 9cal - http://www.youtube.com/watch?v=da_owqKCdlU
8 - 10cal - http://www.youtube.com/watch?v=rFHys0l08Cc