20th
AM
A1. close grip bench press; 5, 4, 3, 2, 1; rest 90sec
45x5, 95x5, 145x5
185x5 - http://www.youtube.com/watch?v=konCL3FY104
205x4 - http://www.youtube.com/watch?v=NcECnee1or4
215x3 - http://www.youtube.com/watch?v=Sn4FQEAv2-s
225x2 - http://www.youtube.com/watch?v=wb5ANwM_BbU

 245xf - http://www.youtube.com/watch?v=hZaf1vHNX50

A2. BB bent row 4-7; x5; rest 90sec
45x5, 95x7, 145x7, 185x7, 195x7, 195x7, 195x7, 200x7
+
3 sets
20 pushups (very broken)
20 chin ups (unbroken)
20 wall ball 20# 10' target (unbroken)
5:43 - http://www.youtube.com/watch?v=e9zXFqWepdo

PM
3k run for time 95% effort
12:06
left leg started to cramp on the 2nd lap.
manged to continue. relaxed into the cession.