AM
A. PC build to a tough single not a 1rm 

135x4, 185x3
215x1 - https://www.youtube.com/watch?v=1eE1wzxasv4
225x1 - https://www.youtube.com/watch?v=ZmlnaFVLQNU
235x1 - https://www.youtube.com/watch?v=rSRnIn8Nzcw
245x1 - https://www.youtube.com/watch?v=7s_6fOmWeaI

B. Back squat 2, 2, 2; rest 3mins 
225x2, 275x2
295x2 - https://www.youtube.com/watch?v=SO-kjPrwfrg
305x2 - https://www.youtube.com/watch?v=pledl1yg5pU
310x2 - https://www.youtube.com/watch?v=fA-JxVqk6BE

+
for time
3 sets 90% 95% 100%
20 wall balls 20# 10' target
15 DL 180#
10 box jump overs 24"
20 cal row
9:30 - https://www.youtube.com/watch?v=i8RM2epcXZc

PM
Row 400m 95% effort
rest walk 3mins x 5
all same pace
1 - 1:22.9 - https://www.youtube.com/watch?v=g3fjOHaRyrY
2 - 1:22.9 - https://www.youtube.com/watch?v=BlYZuWb6nV4
3 - 1:22.9 - https://www.youtube.com/watch?v=yG2TyhVyJ1A
4 - 1:22.9 - https://www.youtube.com/watch?v=3Qf2f7vtoYY
5 - 1:22.9 - https://www.youtube.com/watch?v=WVoQ8ihwY5g