23rd
AM
A1. Push press @12X1; 6, 6, 4, 4; rest 90sec
45x5, 95x6, 135x6
165x6 - http://www.youtube.com/watch?v=Gt1SKoVuqSc
175x6 - http://www.youtube.com/watch?v=xKBGqVZOxqc
195x4 - http://www.youtube.com/watch?v=usbVikn3OmA
205x4 - http://www.youtube.com/watch?v=F5_iBpxdE7g

A2. DB bent torso row 4-7/arm; x4; rest 90sec
50x7, 70x7, 90x7, 100x7, 100x7 - http://www.youtube.com/watch?v=o1lzFjgSfBw
+
For time:
30 burpees
30 S20 135#
3:46 - http://www.youtube.com/watch?v=uKYUq4CiFww
*complete metldown with the S2O

PM
AD 3min max cals
59cal - http://www.youtube.com/watch?v=O9b9z_CGjbw
TIME is relative...