19th
AM
A1. PS Cluster - 75-85% 1RM - 1.1; rest 20 sec
45x5, 85x4, 135x4, 165x2
175x2 - https://www.youtube.com/watch?v=nlcakYo9T9A
175x2 - https://www.youtube.com/watch?v=XjGs1WJ4fII
175x2 - https://www.youtube.com/watch?v=LdXRHie707c
175x2 - https://www.youtube.com/watch?v=euLBDlHWcfU
180x2 - https://www.youtube.com/watch?v=jSEnPPbJKGI

... for fun!
215xf - https://www.youtube.com/watch?v=tYoum0UBJ9g

A2. paused air squat 2sec in bottom explode 30" box jump sd; 5 reps; rest 2mins x 5
5 - 5 - 5 - 5 - 5
B1. CGBP 1 1/4 fast tempo x 5 reps; rest 20 sec
135x5
155x5 - https://www.youtube.com/watch?v=TzOYvapZYjI
155x5 - https://www.youtube.com/watch?v=dboI69scxZE
155x5 - https://www.youtube.com/watch?v=3yhx0NcfWPg
155x5 - https://www.youtube.com/watch?v=E0FYQNzH-CQ
155x5 - https://www.youtube.com/watch?v=DsB3Jg4JKdU

B2. Clap Push ups amrap (-2); rest 4 min x 5
17, 14, 14, 14

PM
4sets 80-90% effort
Row 400m
15 CTB chin ups
15 wall balls 20# 10' target
6 MU
AD 20cals
rest 4mins
switch the order of the movements each set record times for all of them
1 - 4:59 - https://www.youtube.com/watch?v=UuCm6J7-M2Y
2 - 4:32* (Cal/MU/WB/C2B/Row) - https://www.youtube.com/watch?v=TU8hjmQc0HE
3 - 5:17 (C2B/Cal/MU/WB/Row) - https://www.youtube.com/watch?v=stABc5kTaTM
4 - 4:43 (MU/Cal/C2B/WB/Row) - https://www.youtube.com/watch?v=NsSEO_Fo8GM
*only did 200m row