14th
AM
A. PS start at 50% of 1rm add 10# every 90sec 5burpee buy in each set
105-205x(1+f), 215xf - http://www.youtube.com/watch?v=_cTo_wKASX4

B. close grip bench press 3, 3, 3; rest 3mins
135x5, 185x3
215x(2+f) - http://www.youtube.com/watch?v=mKvDnxftY5E
 205x3 - http://www.youtube.com/watch?v=Ed2pEIcu6EU
C. wtd dip 2-3; rest as needed x 3
88x3, 99x3, 109x3 - http://www.youtube.com/watch?v=WonfYlykXi0


PM
3sets 80%, 90%, 100%
Row 500m
20 burpees
20 T2B
20 box jumps sd 24"
20 KBS 1.5pd
rest 5mins
show increase in pace each set
1 - 5:28 - http://www.youtube.com/watch?v=kLkjzEi3ync
2 - 5:09 - http://www.youtube.com/watch?v=VoecLVGcARc
3 - 4:57 - http://www.youtube.com/watch?v=4rSSXuRPzyo