9th
AM
A1. DB incline bench 3-4; rest 90sec
45x5, 95x5, 135x4
165x4 - http://www.youtube.com/watch?v=4XvubUMrTf4
170x4 - http://www.youtube.com/watch?v=RXoC15sAYPI
175x4 - http://www.youtube.com/watch?v=q5n04dmo9F0
175x4 - http://www.youtube.com/watch?v=gW1AxXGWo6E
180x4 - http://www.youtube.com/watch?v=saaBmJiq8dM
180x4 - http://www.youtube.com/watch?v=P3NUsi5_7kM

A2. DB elbowing row 3-4/arm; x6; rest 90sec
25x5, 70x4, 110x4, 110x4, 110x4, 110x4, 115x4, 115x4 - http://www.youtube.com/watch?v=OTs31k8vf6Y

+
For time:
65 DB power snathes every min on the min complete 4 burpee box jumps 24"
10:42
did 66 reps to even it out. @ 70#
http://www.youtube.com/watch?v=q8fwF1gvTzc

PM
AD 20sec all out
rest 3min x 4
rest 6mins
AD 20sec all out
rest 3min x 4
1 - 15cal - http://www.youtube.com/watch?v=giBY91D1Gs0
2 - 13cal - http://www.youtube.com/watch?v=5fYut1-RBrI
3 - 14cal - http://www.youtube.com/watch?v=MVIQ-nSuhcQ
4 - 12cal - http://www.youtube.com/watch?v=pe2ZQXxTWAw
5 - 12cal - http://www.youtube.com/watch?v=I5NRdPHkjWA
6 - 11cal - http://www.youtube.com/watch?v=Oum-GWlFAyY
7 - 11cal - http://www.youtube.com/watch?v=gSrCvXDOuhk
8 - 11cal - http://www.youtube.com/watch?v=OEVn_gS3YT8