30th
AM
A. close grip bench press build to a tough single perfect form
45x5, 135x5, 185x2
215x1 - https://www.youtube.com/watch?v=qzegm--pHWw
225x1 - https://www.youtube.com/watch?v=RTBQuKhTcmg
235x1 - https://www.youtube.com/watch?v=9wtbyr3fr44

B. PC x 1/jerk TnG x 5; rest 90sec x 4 build per set
45x5, 135x3
185x5 - https://www.youtube.com/watch?v=qgPbpm5Oy3A
200x5 - https://www.youtube.com/watch?v=YyRrJLtgI34
205x5 - https://www.youtube.com/watch?v=fqUNYJmjGL8
215x5 - https://www.youtube.com/watch?v=QZVwGoDC2v4

+
Run 400m
15 HPS 115#
15 burpees afap 
3:03 - https://www.youtube.com/watch?v=V2wP-edE_fk

PM
for time
Row 2k
20 TGU 2pd
15 MU
19:18 - https://www.youtube.com/watch?v=yic5K34yxwE
TGU are hard!