29th
AM
A. close grip bench press @30X2; 3, 2, 1, 1; rest 3mins
45x5, 135x4, 165x3, 185x2
205x3 - https://www.youtube.com/watch?v=0cibK1EKfHk
215x2 - https://www.youtube.com/watch?v=B2xA8k0nojU
225x1 - https://www.youtube.com/watch?v=esRTpKuKt2A
240xf* - https://www.youtube.com/watch?v=eUs3AU7OsBo
*hips raised from bench.

B. 3 pos squat snatch high/mid/knee; 1. 1; rest 20sec/rest 3mins x 5
45x3, 85x3, 135x3
155x1.1 - https://www.youtube.com/watch?v=4fOlYaDnPfE
155x1.1 - https://www.youtube.com/watch?v=lCbuu5y9rRw
160x1.1 - https://www.youtube.com/watch?v=Dgg4t_TAWl0
165x1.1 - https://www.youtube.com/watch?v=pEO1jdyv0SU
170x1.1 - https://www.youtube.com/watch?v=mCjarS-goDs

C. build to a tough double push press not TnG
135x2, 185x2
215x2 - https://www.youtube.com/watch?v=drm9XHkzoms
225xf - https://www.youtube.com/watch?v=OsOKy704RQI

+
3 sets 80-90%
8 pHSPU
50m reverse sled drag heavy
5 unbroken MU
20 GHD situps
rest walk 4-5mins
1 - 5:26 - https://www.youtube.com/watch?v=Phi-x4M68d8
2 - 6:08 - https://www.youtube.com/watch?v=K-j3rmQXH5k
3 - 5:36 - https://www.youtube.com/watch?v=bCW5aK-Igac

PM
Run 400m 90% effort
rest walk 3mins x 6
1 - 1:45*
2 - 1:39
3 - 1:35
4 - 1:36
5 - 1:34
6 - 1:32
*running in snow. adapting to the terrain :)