21st
AM
A. FS build to a tough triple
45x5, 135x5,  225x4
275x3 - https://www.youtube.com/watch?v=oIn3uUqbE4c
295x3 - https://www.youtube.com/watch?v=Dfuv2L1gUec

300x1 - https://www.youtube.com/watch?v=IKqfREYJKBI

B. emom - 14mins
odd - 4 thrusters 135# + 6 T2B
even - 20 DU + 10 burpees AFAP
ub - https://www.youtube.com/watch?v=mdsa8NMvXNA

+
AD 30sec 97%
rest 2:10mins x 6
rest 5mins after 3rd
AD not able to sustain the beating.
did this on the row
14, 14, 14, 14, 15, 15

PM
AD 40mins easy pace every 5min 40sec side plank both sides
cool!