14th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
146cal

PM
A. BS @30X1; 2-3x3; rest 3mins    
45x5, 175x5, 225x3
275x3
285x3 - http://www.youtube.com/watch?v=R7CL7j2JTaU
285x3 - http://www.youtube.com/watch?v=p3cm0ASxykk

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - http://www.youtube.com/watch?v=Be6z7YfPCpA

C. 10mins open prep movements
practiced on the transitions, step-up vs jumping…
http://www.youtube.com/watch?v=l2lXFzA-XhQ

+
Row 1min 90% aero
rest 1min x 4
1 - 281m 
2 - 279m 
3 - 281m 
4 - 283m
+   
Row 1min 97% effort for cals
29cal