7th
A. Back squat @30X1; 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x6, 225x3
275x3 - https://www.youtube.com/watch?v=4uMJXFk-QXw
285x3 - https://www.youtube.com/watch?v=r-2rv3Kq_Fc
295x2 - https://www.youtube.com/watch?v=b-V891D5f6Y
300x2 - https://www.youtube.com/watch?v=DtBD8MjlpWc
310x1 - https://www.youtube.com/watch?v=MN41eFIknhI
310x1 - https://www.youtube.com/watch?v=8lDkR6GtaRk

B1. BB on back russian step up 8/leg; rest 90sec
95x8, 115x8, 125x8, 125x8 - https://www.youtube.com/watch?v=84eJ6itXeUg
lack of balance. need more of these.

B2. Wtd chin up 2-3x4; rest 90sec
28kgx3, 29.1, 30.3, 32.5 - https://www.youtube.com/watch?v=GZXw2KEd9wU
B3. wtd dip 2-3x4; rest 90sec
28x3, 30.5x3, 32x3, 34x8 - https://www.youtube.com/watch?v=4-guIh-VTmI
C. 30 TGU 2pd alt hands per rep
14:30 - https://www.youtube.com/watch?v=jftT1vsmAXE
+
for time all out
Row 500m - 1:52
30 CTB chin ups (ub)
Row 500m - 1:51
4:39 - https://www.youtube.com/watch?v=MuGOKXWEvb4