11th
AM
Row 5k easy pace every 1k complete 4 heavy TGU/arm
30:32

PM
A. close grip bench press build to a max
45x5, 135x5, 185x3
215x1 - https://www.youtube.com/watch?v=HfvbiRHWHAU
225x1 - https://www.youtube.com/watch?v=BRbhDqBFIYI
235x1 - https://www.youtube.com/watch?v=NXdq0wKKXEM

B. close grip bench press 5x5 tough same weight each set rest 3mins
185x5x5 - https://www.youtube.com/watch?v=X7hRykeA7hs
C. DB bent torso row @20x1; 8-10/arm; rest 1min btw arms x 3
60x10, 65x10, 70x10 - https://www.youtube.com/watch?v=i2-QV5R2_j8
+
3 sets 80, 90, 100%
Row 200m
50 DU
12 burpees
5 stone to shoulder
5 shoulder to overhead 165#
rest 3mins
1 - 3:28 - https://www.youtube.com/watch?v=cIS2wi7Upw8
2 - 3:21 - https://www.youtube.com/watch?v=vXhr3aVPzYA

3 - 2:42* - https://www.youtube.com/watch?v=dsEtWirJ1k0
*did not do the burpees...

rest 10mins

5, 4, 3, 2, 1 for time
MU
box jump 36” sd
2:56 - https://www.youtube.com/watch?v=vHEhYpkfxtQ