11th
AM
A1. close grip bench press@21X1; 5, 5, 5, 5; rest 90sec
45x5, 95x5, 135x5
165x5 -
175x5 - http://www.youtube.com/watch?v=PSl5JhO6zNk
180x5 - http://www.youtube.com/watch?v=eHwMFopx0nE
185x5 - http://www.youtube.com/watch?v=F03sl1zcyKA

A2. pendlay row 4-7; rest 2mins
95x7, 135x7, 185x7, 165x7, 175x7, 185x7
+
3 sets - varied movement order per set:
Row 200m
20 HR pushups
20 CTB chin ups
20 wall balls 20# 10' target
rest 3mins

Set 1 - 2:41
http://www.youtube.com/watch?v=q3QXuNXn5Wk

Set 2 - 2:46
HRPU
C2BPU
Row
WB
http://www.youtube.com/watch?v=iAzvZLWurns

Set 3 - 2:48
C2BPU
Row
HRPU
WB
http://www.youtube.com/watch?v=nTIaSw7afqo

PM
5min Z1 run
+
Run 30sec 90% effort
rest walk 30sec x 20
rest 2mins after the 10th run
+
5mins Z1 run
Fun stuff :)