3rd
AM
A. SC not TnG; 2, 2, 2; rest 3mins
455, 135x3, 185x3, 225x2
235x2 - http://www.youtube.com/watch?v=nPokal8sd2c
245x(f+1+f) - http://www.youtube.com/watch?v=5KxoPhrgoXQ
245x(1+f) - http://www.youtube.com/watch?v=bdgXor7XWUc

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
135x2,145x2x3 - http://www.youtube.com/watch?v=AX4wSj8rFg0

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3
1 - 280m
2 - 283m
3 - 283m
+
AD 1min 97% effort for cals
29cal

PM
Open redo 14.1 if needed
357 - http://www.youtube.com/watch?v=EpjKYlARQ9Q
if not will design some are work