23rd
AM
A. HPC build to a max in 8mins
45x5, 135x3, 185x1
215x1 - https://www.youtube.com/watch?v=fscu_3cbgw8
225x1 - https://www.youtube.com/watch?v=6ttiAFhY8Sg
235x1 - https://www.youtube.com/watch?v=BuT-WATKClI
245x1 - https://www.youtube.com/watch?v=QSAzNszZU5I
255x1 - https://www.youtube.com/watch?v=VpqoIPZrKcA

B. PC + jerk emom - 2 TnG reps tough build set - 7mins
185 - 195 - 205 - 215 - 220 - 225 - 230
- https://www.youtube.com/watch?v=jBpLNOJrERo

C. Bench press 3, 2, 1, 1; rest 3mins
135x3
195x3 - https://www.youtube.com/watch?v=Y60XSQNhGmQ
215x2 - https://www.youtube.com/watch?v=wgWRtGHLsMY
225x1 - https://www.youtube.com/watch?v=k9_ac1UWPJI
230xf - https://www.youtube.com/watch?v=MwnekWKVbvw

PM
3 sets high effort
Row 200m all out
rest 3-5mins
1 - 35.1sec - https://www.youtube.com/watch?v=ugCYttMrKAE
2 - 35.6 - https://www.youtube.com/watch?v=ro7eyUbgabQ
3 - 35.4 - https://www.youtube.com/watch?v=Df2tUEVrPIM

rest 8mins

3sets high effort
5 deadlifts TnG tough build per set
8 chin ups
8 burpees
AD 20sec all out
rest 4mins
1 - 1:07/295/9cal - https://www.youtube.com/watch?v=uJ2xnBOG738
2 - 1:08/305/9cal - https://www.youtube.com/watch?v=uLwVOMks5nE
3 - 1:06/315/10cal - https://www.youtube.com/watch?v=-7loI6PRgrw