18th
AM
A. Back squat @30X1; 5, 4, 3, 2, 1; rest 3mins
45x7, 135x5, 275x4
275x5 - https://www.youtube.com/watch?v=NvLbP7UHoj0
285x4 - https://www.youtube.com/watch?v=G9NTG1lF4Ys
295x3 - https://www.youtube.com/watch?v=ZU9GnWueY90
305x2 - https://www.youtube.com/watch?v=FxvVJBUIzwU
315x1 - https://www.youtube.com/watch?v=AjBh_Ndsf90

+
5, 4, 3, 2, 1 80-90% effort
MU
FS 225# from rack
2:48 ub - https://www.youtube.com/watch?v=zCVajGbJbic

+
3 sets 80-90% effort
25 wall balls 20# 10' target
10 burpee box jumps 24"
15 T2B
100 DU
rest 2mins
1 - 3:37 - https://www.youtube.com/watch?v=B3UQqk57P5Y
2 - 3:34 - https://www.youtube.com/watch?v=BJZe_DkkB-I
3 - 3:33

PM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 28
rest walk 2mins after the 12th run
+
Run 5mins Z1
fun
ran with Laika…