Strength:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
10 x Knees 2 elbows

Then


5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
10 x Toes 2 bar

Then

Bench Press 5 - 5 - 5
155 - 165 - 175


Conditioning:
5 Rounds
5 x Squat clean (90#)
15 x Push ups
45 x Sit ups

So took an extra rest day, to re-evaluate a little after feeling like I was going to die after the workout Monday.  Came to the conclusion that I need to add a little intensity but I'm doing the right things in the areas of strength and endurance.  Also that I need to get back to my strict observance of rest days, body needs time to recover sometimes.