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