8th
AM
Row 20mins easy pace
4209m
+
mobility

PM
A. strict press @12X1; 5, 4, 3, 2, 1; rest 3mins
45x5, 95x5
135x5, 135x4, 145x3
155x(1+f) - https://www.youtube.com/watch?v=vyi6qJrg3cM

150xf - https://www.youtube.com/watch?v=4l7txp3xddA
B1. PC x 1/PJ x 3 TnG; rest 90sec
45x5, 95x1.3, 145x1.3
170x1.3 - https://www.youtube.com/watch?v=wfvBwkN0u9U
185x1.(f+3) - https://www.youtube.com/watch?v=9WP1zmMS8qY
195x1.3 - https://www.youtube.com/watch?v=dYvC5UcSjFE

205x1.3 - https://www.youtube.com/watch?v=V4bPMI2bvdw
learning to get under the bar and putting it hover the head... too far forward still on some reps...

B2. 2 rope climbs; rest 3mins x 4sets
ub, using legs
C. 3min renagade rows 30#/hand
31 - https://www.youtube.com/watch?v=I4IV2tkYZAo
+
3 sets 97% effort
5 HPC TnG tough build per set
AD 20sec all out
rest 3mins
185x5 / 12cal - https://www.youtube.com/watch?v=qmwNHcDQk00
210x5 / 8cal - https://www.youtube.com/watch?v=hwY3FPElV2g
225x5 / 9cal - https://www.youtube.com/watch?v=qabPiiWlsAE