A1. Close Grip Bench Press @ 21x1; 5-6 reps x 5 sets; rest 1min - 185# x5, 185 x5, 185 x5, 190
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 5 sets; rest 2min - 50# x3 for all sets. 
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min - 26#, 35, 44. Love this mobility exercise on shoulders/pecs. 
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min - 44#, 53, 53. Great exercise.
D Shoudler cars; 5 slow controlled reps on each arm - Done; did these weighted. Felt great on shoulders. 
+
"Madison Triplet" 
16:31. This was fun! Great workout. Mostly breathing was tough. I tried to maintain a faster pace on the run, but slowed down. Focused on following a cadence for burpee sandbag clean.