21st
AM
A. close grip bench press 5, 4, 3, 2, 1; rest as needed
45x5, 135x5
195x5 - http://www.youtube.com/watch?v=MAQCJiX11dg
205x4 - http://www.youtube.com/watch?v=3_MgQQB_Gx4
215x3 - http://www.youtube.com/watch?v=NU0Fxsb9nZY
225x(1+f) - http://www.youtube.com/watch?v=FDf1eQD31TE
240xf - http://www.youtube.com/watch?v=QwAeKWeIam4

B. 50 CTB chin ups for time
50 sec - http://www.youtube.com/watch?v=yN5_uzhI52Y

C. 50 HSPU for time
3:13 - http://www.youtube.com/watch?v=jO6dPuqMDUg

+
20min Z1 AD
36cal

PM
Row 400m 97% effort
rest 6min x 5
1 - 1:17.5 - http://www.youtube.com/watch?v=qg0si9C4MOE
2 - 1:17.4 - http://www.youtube.com/watch?v=hPhTr3Mz-CE
3 - 1:17.7 - http://www.youtube.com/watch?v=DhuPFvuWWfo
4 - 1:18.9 - http://www.youtube.com/watch?v=QNi-af7PFXc
5 - 1:18.2 - http://www.youtube.com/watch?v=JNB75TAHrKI