15th
AM
A. close grip bench press @30X2; 4-5; rest 3mins x 4
45x5, 95x5, 135x5
155x5 - https://www.youtube.com/watch?v=nh05aDZ3Zrk
160x5 - https://www.youtube.com/watch?v=AnO-xKN9AZA
170x5 - https://www.youtube.com/watch?v=lyKQnkBQ2oE
180x5 - https://www.youtube.com/watch?v=YOQoMMjwj-I
185x5 - https://www.youtube.com/watch?v=zCj1Z2yYdYc

B. segment squat clean; pause at mid thigh 2sec then squat snatch 10sets of 1 rest as needed btw sets
45x5, 95x3, 145x3
185x1 - https://www.youtube.com/watch?v=z9FLRNsDQpE
190x1 -
190x1 - https://www.youtube.com/watch?v=2p30gxGVBNY
190x1 - https://www.youtube.com/watch?v=Ts_JhW5BZf4
190x1 - https://www.youtube.com/watch?v=Nwb6JJK0Gyk
195xf - https://www.youtube.com/watch?v=InWSQThjycY
195xf - https://www.youtube.com/watch?v=vMvmca8TlPQ
195x1 - https://www.youtube.com/watch?v=7GrqkJwECUk
195x1 - https://www.youtube.com/watch?v=3GVcNnD8Lg4
200x1 - https://www.youtube.com/watch?v=ZPukQz5cdOY
205xf - https://www.youtube.com/watch?v=qNI3FXbxkgE
205x1 - https://www.youtube.com/watch?v=D0E9N7-8y_Y
205x1 - https://www.youtube.com/watch?v=FiVv3QXG0ww

C. push press build to a max 5rm @12X1 10mins
135x5
165x5 - https://www.youtube.com/watch?v=2LiXyAk5CPQ
185x5 - https://www.youtube.com/watch?v=z-LpYDc18pA
215x(2+f) - https://www.youtube.com/watch?v=w_9rlM94XAg
200x5 - https://www.youtube.com/watch?v=xVJr3V4EwII

+
3 sets 80-90%
10 pHSPU
25 no push up burpee box jump over 24"
20 CTB chin ups
50 DU
rest walk 4-5mins
1 - 3:40 - https://www.youtube.com/watch?v=wOdtSBbthLs
2 - 3:39 - https://www.youtube.com/watch?v=TzZ_A7tLF5k
3 - 3:26 - https://www.youtube.com/watch?v=3iDsdb5nXgU

PM
Run 200m 90% effort
rest walk 90sec x 5
1 - 45sec
2 - 41sec
3 - 41sec
4 - 39sec
5 - 42sec
+
Run 400m 90% effort
rest walk 2mins x 3
1 - 1:25sec
2 - 1:24sec
3 - 1:23sec
+
Run 800m for time
2:50sec