18th
AM
Row 5k every 500m do 10 GHD situps 10 back extensions
about 32min

PM
A. emom - @20X1 bench press x 2-3 70% of 1rm - 8mins
170x2x8 - https://www.youtube.com/watch?v=V5rHAjReUFA
B1. push press TnG 5 x 5 tough build per set; rest 30sec
45x5, 135x5
165x5 - https://www.youtube.com/watch?v=BfHQgHJoZpk
175x5 - https://www.youtube.com/watch?v=1mLsWvWjHA0
180x5 - https://www.youtube.com/watch?v=xPNd1Q3z1SI
185x5 - https://www.youtube.com/watch?v=raAyR95M7Sw
190x5 - https://www.youtube.com/watch?v=xnpyJoX1V2Y

B2. pendlay row 4-5x5; rest 3mins
45x5, 135x5
155x5, 175x5, 185x5, 195x5, 200x5
+
3 sets 80, 90, 100%
Row 500m
20 wall balls 20# 10' target
15 HSPU
4 unbroken MU
80 unbroken DU
rest 5mins all sets same pace
*training with Brother!
fun :)
1 - 5:10 - https://www.youtube.com/watch?v=qtyhXzr0Sgs
2 - 4:56 - https://www.youtube.com/watch?v=onl0ic8lxGQ
3 - 4:53 - https://www.youtube.com/watch?v=VbcKI7lKkFo

rest 10mins

for time
5 rope climbs 15'
10 wall walks
5 rope climbs 15’
4:07 - https://www.youtube.com/watch?v=w28uCt6aMtk