14th
AM
A. close grip bench press 6, 4, 2, 2; rest as needed
45x6, 135x6
185x6 - http://www.youtube.com/watch?v=P4Jyzb0pzdU
205x(2+f) - http://www.youtube.com/watch?v=GpyKTV65VGc
205x2 - http://www.youtube.com/watch?v=RPIWqzOR0HE
210x(1+f) - http://www.youtube.com/watch?v=9AlAcDjMKic
B. 1-10 unbroken CTB chin up for time
2:20 - http://www.youtube.com/watch?v=2AKGvBNPlrI

+
20min Z1 AD
49cal

PM
Row 400m 97% effort
rest 6min x 5
1 - 1:16.8 - http://www.youtube.com/watch?v=kIr2SePJ9y0
2 - 1:17.7 - http://www.youtube.com/watch?v=U8TwJfXHIps
3 - 1:19.8 - http://www.youtube.com/watch?v=JLpiHAKZZec
4 - 1:20.9 - http://www.youtube.com/watch?v=bxLTj_HPLRI
5 - 1:18.9 - http://www.youtube.com/watch?v=YvzlT-EyUX0