29th
AM
A. back squat 3, 2, 1, 1; rest 3mins
45x5, 135x5, 225x3, 275x3,
285x3 - https://www.youtube.com/watch?v=ZUjb8KkhZs0
305x2 - https://www.youtube.com/watch?v=obDQJ9RKN4Q
315x1 - https://www.youtube.com/watch?v=V9AKeHqKfwg
325x1 - https://www.youtube.com/watch?v=XDd7jQc_AEs

B. PS TnG x 2 every 30sec 70% of 1rm for 5mins
150x2x5 - https://www.youtube.com/watch?v=ku5j_KX44d0

+
for time
25 PS 95#
25 CTB chin ups
25 thruster 95#
25 cal row
4:50 - ub :)
https://www.youtube.com/watch?v=u8QH9RXL5Kw

PM
Row 500m 90% effort
rest 2mins x 2
1:49.3 - https://www.youtube.com/watch?v=ge_O6wc-M9s
1:49.2 - https://www.youtube.com/watch?v=NIPJEAk0iYI
rest 5mins
Row 400m 95% effort
rest 3mins x 2
1:21.9 - https://www.youtube.com/watch?v=cNJuqJay97g
1:22.2 - https://www.youtube.com/watch?v=KZbYAncJOkc
rest 6mins
Row 300m 97% effort
rest 4mins x 2
0:57.4 - https://www.youtube.com/watch?v=qMi247vV5bY
0:56.6 - https://www.youtube.com/watch?v=bM16Ty2nSIM