http://opexfit.com/july-2-2014/

A. close grip bench press @30X1; build to a tough triple

B. DB bent torso row @20X1; 6-8/arm; rest 1min btw arms x 3

C. wtd hip extension @20X2; 8-10; rest 90sec x 3

+

3 sets all out
8 thrusters heavy build per set
8 burpees AFAP
20 sec AD all out
rest walk 4-6mins

+

10min AD easy pace