9th
A. PS TnG x 5 start at 95# add 10# after each set and go within 5sec of weight change - build to tough 5
45x5, 75x5
95x5, 105x5, 115x5, 125x5, 135x5, 145x5, 155
165x5 - http://www.youtube.com/watch?v=VgGpzSbfv6k
175x5 - http://www.youtube.com/watch?v=4Ix9H034dfI

185x(2+f) - http://www.youtube.com/watch?v=rTEslV64Tdc
185x(3+f) - http://www.youtube.com/watch?v=AmkcMuqa_i8

+
for time 90% effort
Row 1k
50 wall balls 20# 10' target
10 burpee MU
7:53 - ub - http://www.youtube.com/watch?v=s7M-ym87tyc