14th
AM
AD 5mins Z1
+
AD 30sec 90% aero
rest easy spin x 20
+
AD 5mins Z1
322cal
No AD, the transmission belt will take 2 weeks to get to MTL.
used the row

PM
A. Back squat @30X1; 1, 1, 1, 1, 1 rest 3mins
45x5, 135x5, 225x3, 275x2
310x1, 310x1, 310x1, 310x1, 310x1 - https://www.youtube.com/watch?v=8XqqV0KsJHs

B1. BB on back reverse lunge 4-5/leg; rest 1min btw legs/rest 90sec start moderate build per set last two sets tough
135x5, 145x5, 155x5, 175x5, 185x5 - https://www.youtube.com/watch?v=WJCKVypgzs0

B2. Wtd chin up 2-3x5; rest 90sec build per set
32kgx3, 33.1x3, 34.3x3, 35.4x3, 36.5x(2+f) - https://www.youtube.com/watch?v=mCHTsyA-igk

B3. HS walk 20m; rest 90sec x 5
all sets ub - https://www.youtube.com/watch?v=co0Homc1EcE

C. FLR on rings 20sec on 10sec off x 10
https://www.youtube.com/watch?v=wWxXIrjTiaM

+
for time all out
1-10 unbroken CTB chin up for time
1:42 - https://www.youtube.com/watch?v=zC5bDmQVKgc