15th
AM
Row 500m rest 30sec x 8
all rows must be same pace
1 - 1:53.2
1 - 1:54.4
1 - 1:54.5
1 - 1:54.2
1 - 1:54.5
1 - 1:54.8
1 - 1:53.8
1 - 1:53.8
https://www.youtube.com/watch?v=j9mWNC7Hqig

PM
A. snatch pull 1. 1. 1; rest 10sec/rest 3mins x 3 straps start at 100% of snatch and build
45x3, 135x3, 185x3
215x1.1.1, 225x1.1.1, 235x1.1.1 - https://www.youtube.com/watch?v=emw5KbaESFo

B. PS from high blocks build to a tough single
45x5, 75x4
125x1 - https://www.youtube.com/watch?v=RIOc2EWJpP0
145x1 - https://www.youtube.com/watch?v=fHFI3N_Ljv8
165xf - https://www.youtube.com/watch?v=DK7RlgilZGA
155x1 - https://www.youtube.com/watch?v=mKr9KTq4TiY
165x1 - https://www.youtube.com/watch?v=2bY3esL6sc8

175xf - https://www.youtube.com/watch?v=TU5S31K_WaM
175xf - https://www.youtube.com/watch?v=z6f-kaawPXI
175xf - https://www.youtube.com/watch?v=glay_mstVbs
+
for time
21 DL 155#
100 DU
15 DL 185#
100 DU
9 DL 225#
100 DU
5:52 - ub
https://www.youtube.com/watch?v=rHSkUSsjjkk

+
6 sets 80-90% effort
AD 30cals
1 rope climb 15'
2 wall walks
rest 30sec
1 - 2:52
2 - 3:25
3 - 2:50
4 - 2:46
5 - 2:46
6 - 2:26 - https://www.youtube.com/watch?v=ZocNA6uAp8A