21st
3mins tough
max HS walk
168ft - https://www.youtube.com/watch?v=Z3sMd-h70Bw

rest 2mins
3mins tough
10 KBS 2pd
10 burpee box jump sd 24”
2r + 21 - https://www.youtube.com/watch?v=HIfSxncqbEE

rest 5mins
3mins tough
10 box jump sd 24"
10 HPS 115#
2r + 12 - https://www.youtube.com/watch?v=X-ZmV8h3Xyk

rest 8mins
3mins tough
AD for cals
57cal - https://www.youtube.com/watch?v=tiPGIXahCnw

20th
A. DB incline bench press 4-5x5; rest 3mins pick weight and stick to it
50x3
60x5, 60x5, 60x5, 60x5, 60x5 - https://www.youtube.com/watch?v=YfojE0PeJa4

+
10mins 80-90%
5 PC + HCL 165#
30 unbroken DU
3 unbroken MU
6r + 30 - https://www.youtube.com/watch?v=3w_jCr_icG0

+
Row 200m 90% aero
rest walk 30sec x 12
1 - 44.4
2 - 46sec
3 - 47sec
4 - 47sec
5 - 47sec
6 - 47sec
7 - 47sec
8 - 47sec
9 - 47sec
10 - 47sec
11 -  47sec
12 - 47sec

19th - previous night in hospital.
A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=X2iEUI8BpH8
285x2 - https://www.youtube.com/watch?v=nnoKMrMZbEk
295x1 - https://www.youtube.com/watch?v=kU1i-xP0Y5U
280x3 - https://www.youtube.com/watch?v=kE1wGijwYso
290x2 - https://www.youtube.com/watch?v=Wic5REl7NKI
300x1 - https://www.youtube.com/watch?v=aZepIq2RqT4

+
10 thrusters 135#
15 wall balls 20# 10' target
20 CTB chin ups
rest 2mins x 3
1 - 1:35 - https://www.youtube.com/watch?v=RA05OUorctY
2 - 1:28 - https://www.youtube.com/watch?v=ce0KmKqL4VE
3 - 1:38 - https://www.youtube.com/watch?v=fGE4WQKIxwo

+
AD 30sec 97%
rest 3:30mins x 5
missed this part.

17th
A. emom - FS @20X1 x 2-3 60% of 1rm - 8mins
all sets at 195x3 - https://www.youtube.com/watch?v=4opy7cNaugc

+
30sec max ring dips
30sec PS 95#
30sec situps
30sec Row for cals
rest 2mins x 4
1 - 25, 15, 12, 7 - https://www.youtube.com/watch?v=asRIel8WNQA
2 - 29, 11, 13, 8 - https://www.youtube.com/watch?v=9LMI_eEfPdM
3 - 30, 11, 13, 8 - https://www.youtube.com/watch?v=1ruloKplAPc
4 - 25, 8, 12, 8 - https://www.youtube.com/watch?v=1R_zLxQcd4s

16th
A. clean and jerk build to a tough single take your time does not have to be arm
45x5, 135x3, 185x3, 215x2
225x1 - https://www.youtube.com/watch?v=BCtoVc7khKI
245x1 - https://www.youtube.com/watch?v=8Im9wZtfmdg
255x1 -  https://www.youtube.com/watch?v=NNDpOdjOJZk

265xf* - https://www.youtube.com/watch?v=z5Kkc_2LTK8
265xf* - https://www.youtube.com/watch?v=kOGQ73HGFBY
*got scared
+
10, 8, 6, 4, 2 for time
PC 185#
burpees over the bar
5:50 - https://www.youtube.com/watch?v=v0IelT0wwOY

14th
3 sets 80-90% aero
Run 400m
20 wall balls 20# 10' target
20 box jump sd 24"
20 kbs 1.5pd
50 DU
rest 5mins all sets same pace
1 - 4:54 - https://www.youtube.com/watch?v=sUZUExaRojk
2 - 4:39 - https://www.youtube.com/watch?v=wrCdwkSurnE
3 - 4:30 - https://www.youtube.com/watch?v=nGX5nWTmPPQ

13th
A. close grip bench press build to a tough 5
45x5, 135x5, 185x5, 195x5
+
10mins 80-90%
3 unbroken MU
5 unbroken PC 135#
7 burpees over the bar
lost video so not sure of how many rounds…
i am guessing between 6-8+4PC

+
Row 200m 90% aero
rest walk 30sec x 10
1 - 43.3 sec
2 - 44.6
3 - 44.3
4 - 43.9
5 - 44.6
6 - 43.6
7 - 43.7
8 - 43.8
9 - 43.7
10 - 43.9

12th
A. back squat @30X1; 5, 4, 3, 2, 1; rest 3mins
45x5, 135x5
245x5 - https://www.youtube.com/watch?v=Ys2RnetWDbw
265x4 - https://www.youtube.com/watch?v=Ff_ZbBsEHoc
275x3 - https://www.youtube.com/watch?v=5e9LmcNn1CM
295x2 - https://www.youtube.com/watch?v=vPWuulHkQZk
315x1 - https://www.youtube.com/watch?v=HsrRlRqSHb4

+
3 sets
15 thrusters 115#
amrap CTB chin ups - 2
rest 2mins
1 - ub/33 - 1:16 - https://www.youtube.com/watch?v=6M2eCfKqGX8
2 - ub/20 - 1:17 - https://www.youtube.com/watch?v=LUmDHO5valQ
3 - un/15 - 1:10 - https://www.youtube.com/watch?v=2B4hdB9T2_E

+
AD 30sec 97%
rest 4mins x 4
1 - 13 cal - https://www.youtube.com/watch?v=F_OlZMLzZe02 - 10 cal - about to puke - https://www.youtube.com/watch?v=-cOSM8TRIkE
3 - 10 cal - puked! - https://www.youtube.com/watch?v=jDggoq5YkMo
4 - 13 cal - https://www.youtube.com/watch?v=m-JbP_ByHZI

10th
A. emom - FS @20X1 x 2-3 60% of 1rm - 6mins
all sets at 195x3
+
30sec max HSPU
30sec AD for cals
30sec ring rows
30sec Row for cals
rest 2mins x 4
1 - 20/10/20/6
2 - 18/10/18/6
3 - 16/10/16/5
4 - 13/12/14/6

9th
3sets tough
Run 400m
15 HPS 115#
15 burpees AFAP
rest 10mins
1 - 3:16 - https://www.youtube.com/watch?v=WPFPqUzVUHU
2 - 2:59 - https://www.youtube.com/watch?v=J9E3Oq_SC9Q
3 - 3:00 - https://www.youtube.com/watch?v=X-GWN5X5yCE

7th
3 sets 80-90% aero
Row 500m
15 burpees
15 box jump on and overs 24"
15 T2B
50 DU
rest 5mins all sets same pace
1 - 4:42 - https://www.youtube.com/watch?v=DOFemJMlOgA
2 - 4:28 - https://www.youtube.com/watch?v=Z39WNJF0R6Y
3 - 4:26

6th
A. push press build to a max
45x5, 135x3, 185x2
215x, 225x, 235xf, 235xf
B. emom - 12mins
odd - deadlift Tng x 3-4 225-255#
even - close grip bench press 3-4 70% of arm
4 reps for both movements (255/170)
C. emom - 1 MU 5 ring dips - 5mins
cool
+
AD 30sec 90% aero
rest walk 30sec x 8
95cal

5th
A. back squat @30X1; 4-5x3; rest 3mins
45x5, 135x5, 225x5
245x5 - https://www.youtube.com/watch?v=h-VlbH_6bI4
265x5 - https://www.youtube.com/watch?v=8aLibOAVhuk
270x(4+f) - https://www.youtube.com/watch?v=xjZGEq3OTSc

B1. 20 wall balls 20# 10' target; rest 10sec
B2. 20 chin ups; rest 2mins x 3
all sets ub
1 - https://www.youtube.com/watch?v=7e6NZ6BaFF8
2 - https://www.youtube.com/watch?v=znyLsl_RlK4
3 - https://www.youtube.com/watch?v=cSq3iwvRXBk

+
Row 30sec 97%
rest 4mins x 4
1 - 168m - https://www.youtube.com/watch?v=1ld1ia4CkhU
2 - 166m - https://www.youtube.com/watch?v=Qm-c4rPFUNc
3 - 162m - https://www.youtube.com/watch?v=Y1Sgx0W_AgI
4 - 162m - https://www.youtube.com/watch?v=0aaM9Ziot6U