7th
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
145cal

PM
A. BS @30X1; 2-3x3; rest 3mins
45x5, 135x5, 225x3, 275x3
295x3 - http://www.youtube.com/watch?v=NzE7nwUkXxM
295x3 - http://www.youtube.com/watch?v=4T2tjw8SW8c
295x(2+f) - http://www.youtube.com/watch?v=6Vmoom-FTXU

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - http://www.youtube.com/watch?v=tBKHeGecfQ0

C. 10mins open prep movements
OHS transitions, C2B variations - http://www.youtube.com/watch?v=leP7PiW5RAU
+
Row 1min 90% aero
rest 1min x 4
1 - 264m
2 - 270m
3 - 281m
4 - 269m
+
Row 1min 97% effort for cals
28cal