27th
A1. BB front rack reverse lunge 4-5/leg alternating; rest 30sec
45x10, 135x4
155x5, 175x5, 185x5
190x5 - https://www.youtube.com/watch?v=3L4EBVrU0hs
195x5 - https://www.youtube.com/watch?v=e5k4lO4S6fE

A2. GHR @40X1; 6-8; rest 30sec
8, 8, 8, 8, 8
A3. 15 GHD situps; rest 30sec
15, 15, 15, 15, 15
A4. 1 MU + 4 ring dips into locked out hold 15sec; rest 30sec
cool :)
A4. Row 15 cals 85% aero; rest 1min x 4-5sets
done

26th
AM
A. Close grip bench press 3-4x4; rest 3mins 
45x10, 135x5
185x4 - https://www.youtube.com/watch?v=zCzlNXahkeA
195x4 - https://www.youtube.com/watch?v=nd14OARQNTc
205x4 - https://www.youtube.com/watch?v=1NIHTrgac4w
B1. PC x 1/PP x 1/SJ x 2; rest 20sec build per set
135x1.1.2
185x1.1.2 - https://www.youtube.com/watch?v=beb6Fwivdf8
195x1.1.2 - https://www.youtube.com/watch?v=Zh7wi5PN3pY
 205x1.1.2 - https://www.youtube.com/watch?v=pN46JUZPs08

B2. PC TnG x 3-4 tough you pick; rest 20sec
185x4. 195x4, 205x4
B3. HSPU 6-10 strict with deficit 2-4"; rest 4mins x 3
10 - 10 - 10 - 10 to 4” deficit
+
4 sets
PS TnG x 5 build per set
50 unbroken DU
AD 90sec 90% aerobic
rest walk 2mins
1 - 2:45/145x5/25cal - https://www.youtube.com/watch?v=FDYAhUiSHbE
2 - 2:47/155x5/24cal - https://www.youtube.com/watch?v=Xe44EKRDhpY
3 - 2:43/165x5/25cal - https://www.youtube.com/watch?v=FcGWMdtn3_4
4 - 2:42/175x5/26cal - https://www.youtube.com/watch?v=RaKK4FQe_PU

PM
Run 10mins Z1
+
Run 30sec rest walk 30sec x 10
rest walk 2mins x 2
+
Run 10mins Z1
run with Laika… tried to let her free to follow me… still following her instincts and running wild… still not “conditioned” to follow me… to create a habit… she is 8 months old… a good rabbit to set the pace :)

25th - hard to train after lack of sleep… CNS not rested…
AM
A. FS build to a tough double 
45x8, 135x5, 225x3, 275x2
305x(1+f) - https://www.youtube.com/watch?v=K1qpJRPJuQM

305xf - https://www.youtube.com/watch?v=EnDPQLRlWt8
295x2* - https://www.youtube.com/watch?v=DZT7FVu4JoQ

*not deep enough
B. BB front rack step up 8-10/leg; rest 1min btw legs x 3
135x10, 145x10, 155x10 at 18” - https://www.youtube.com/watch?v=_gwa1xP3Ecs
C. emom - 1 MU the first min 2 the second min 3 the third until failure 
52 reps
1.2.3.4.5.6.7.8.9+(7) - https://www.youtube.com/watch?v=3Ik8QunXqgY

+
AD 30sec 97%
rest 1:20mins x 6
rest 4mins after 3rd
AD still not working at high intensity, used the row
1 - 13cal
2 - 12cal
3 - 12cal
4 - 13cal
5 - 13cal
6 - 13cal

PM
Run 200m
AD 1min easy
Row 1min easy
FW 30m 2pd/hand
Side plank 30/30 R/L
30mins all easy
cool

23rd
AM
A. three position snatch 1. 1; rest 20sec/rest 2-3mins x 3
45x1.1, 95x1, 135x1
145x1.1 - https://www.youtube.com/watch?v=-iy07M0fOYM
155x1.1 - https://www.youtube.com/watch?v=ieMWDjdJ67E
165x(1+f) - https://www.youtube.com/watch?v=qGL1nK6AFHY
165x1,1.1.f - https://www.youtube.com/watch?v=M81Otpp9KAc

B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=ym0mtka7FTk

C. emom - PS TnG x 3 build per set to a tough triple - ….
135x3, 155x3, 165x3, 175x3, 185x(1+2f) - https://www.youtube.com/watch?v=vq-k2zUjumk
+
for time all out x 1
Row 250m
15 T2B
15 burpee box jump overs 24"
15 T2B
Row 250m
3:57 - ub - https://www.youtube.com/watch?v=yL5gQ6WExdA

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.0
2 - 1:50.4
2 - 1:50.1
3 - 1:50.3
4 - 1:50.1
6 - 1:50.2
7 - 1:49.9
8 - 1:49.7
https://www.youtube.com/watch?v=ls6IlKRmK-I

22nd
AM
A. Back squat build to a max
45x8, 135x6, 225x3, 275x2
315x1 - https://www.youtube.com/watch?v=U6gCo8nJSW4
325x1 - https://www.youtube.com/watch?v=pEJp0tQzybE
340xf - https://www.youtube.com/watch?v=zxywfQIVCLc

335xf - https://www.youtube.com/watch?v=X3A6Fw5x4Po

+
30, 20, 10 for time
BB front rack walk lunge 135#
CTB chin ups
5:27 ub - https://www.youtube.com/watch?v=sW48gKQu2Do

+
Row 200m 97% effort
rest wlk 4mins x 4
1 - 37.8sec
2 -  37.6
3 - 37.3
4 - 37.1

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool
 

20th
part 1
wtd chin up pronated build to a max
bwtx5, 24x3, 28x2, 32x1.1, 40x1, 42.5x1, 45.6x1 - https://www.youtube.com/watch?v=-4dzZggMvuI&list=UUJUlzMgWIlBEceufyYSuoAQ

part 2
hang snatch build to a tough single
45x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=JmtztqX1xNA&list=UUJUlzMgWIlBEceufyYSuoAQ
175x1 - https://www.youtube.com/watch?v=ce91KAeabck&list=UUJUlzMgWIlBEceufyYSuoAQ
185x1 - https://www.youtube.com/watch?v=25N3tR2cl_k&list=UUJUlzMgWIlBEceufyYSuoAQ
195x1 - https://www.youtube.com/watch?v=Xg7GxuVK1Ew&list=UUJUlzMgWIlBEceufyYSuoAQ
205xf - https://www.youtube.com/watch?v=qNr_Ytd8Vp0&list=UUJUlzMgWIlBEceufyYSuoAQ
205xf - https://www.youtube.com/watch?v=nTlRfKddU5Y&list=UUJUlzMgWIlBEceufyYSuoAQ
205x1 - https://www.youtube.com/watch?v=2FmTO2vEvW8&list=UUJUlzMgWIlBEceufyYSuoAQ

rest as needed

“helen”
7:48 - https://www.youtube.com/watch?v=9_T1qQweJg0&list=UUJUlzMgWIlBEceufyYSuoAQ

19th
AM
A. push press cluster TnG; 3. 3. 3; rest 10sec/rest 3mins x 3
45x5, 135x5
185x3.3.3, 185x3.3.3, 185x3.3.3 - https://www.youtube.com/watch?v=XYfBobmNeTg&list=UUJUlzMgWIlBEceufyYSuoAQ

B1. PC x 1/PJ x 5 TnG; rest 20sec build per set
185x5, 190x5, 195x5
B2. 2 rope climbs AFAP; rest 20sec
leg less for all sets
B3. T2B amrap; rest 4mins x 3
28 - 22 - 21
1- https://www.youtube.com/watch?v=enSEPoe2Vlk&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - https://www.youtube.com/watch?v=r_aKdf3BSDI&list=UUJUlzMgWIlBEceufyYSuoAQ

3 - https://www.youtube.com/watch?v=Q4YW-dwYIRs&list=UUJUlzMgWIlBEceufyYSuoAQ


+
4 sets
HS walk 20m
50 unbroken DU
AD 90sec 90% aerobic
rest walk 90sec
1 - 18cal / 2:52 - https://www.youtube.com/watch?v=X4JtytXz0G8&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - 16cal / 2:58 - https://www.youtube.com/watch?v=YdvkMyrKdvE&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 19cal / 2:49 - https://www.youtube.com/watch?v=BJCqvC6_tYM&list=UUJUlzMgWIlBEceufyYSuoAQ

4- 19cal / 2:48

PM
Run 3k for time
12:29
https://www.youtube.com/watch?v=02w_XnplHN4&list=UUJUlzMgWIlBEceufyYSuoAQ

18th
AM
A. FS build to a tough triple
45x8, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=kmyafQ6UX8c&list=UUJUlzMgWIlBEceufyYSuoAQ
295x(2+f) - https://www.youtube.com/watch?v=zIYkzIG-ALg&list=UUJUlzMgWIlBEceufyYSuoAQ

285x1 - https://www.youtube.com/watch?v=RUD_hZ2f2Sc&list=UUJUlzMgWIlBEceufyYSuoAQ

B. Rear foot elevated split squat @30X0 build to 8rm both legs DB's
bwtx8, 50#x8, 70#x8 - https://www.youtube.com/watch?v=26jxJ2qTfWM&list=UUJUlzMgWIlBEceufyYSuoAQ

C. 30 MU for time
2 scores first is amrap set on the front end then second is total time
3:00
21ub - https://www.youtube.com/watch?v=yNRlVTwBg-Q&list=UUJUlzMgWIlBEceufyYSuoAQ

+
AD 30sec 97%
rest 1:30mins x 6
rest 4mins after 3rd
1 - 11cal
2 - 12cal
3 - 11cal
4 - 11cal
5 - 11cal
6 - 12cal

PM
AD 60mins easy pace
cool

16th
AM
A. segmented snatch pause 2sec above knee then snatch pull 3x3; rest 2-3mins
185x3 - https://www.youtube.com/watch?v=SV-dU1_tGvQ
195x3 - https://www.youtube.com/watch?v=0zf_A_Rczqs
205x3 - https://www.youtube.com/watch?v=9m76BXlMzkQ
B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x6x3 - https://www.youtube.com/watch?v=bOxi71SqGbk
C. hang snatch emom 155# 1 rep - 6mins
no failed reps - https://www.youtube.com/watch?v=fiQUaIORiSM

+
for time all out
2, 4, 6, 8, 10
88# kb
burpees
rest 10mins x 2
1 - 2:40 - https://www.youtube.com/watch?v=9VsLpcN3LjI
2 - 2:19 - https://www.youtube.com/watch?v=iWg_SEXPGKE

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.8
2 - 1:51.5
3 - 1:51.1
4 - 1:51.1
5 - 1:51.3
6 - 1:51.4
7 - 1:51.0
8 - 1:51.1
- https://www.youtube.com/watch?v=XGQa2EVbx0E

15th
AM
A. Back squat @30X1; 2, 1, 2, 1, 2, 1; rest 3mins
45x5, 135x5, 225x5, 275x2
295x2 - https://www.youtube.com/watch?v=hZp7dPl1exE
305x1 - https://www.youtube.com/watch?v=Apc9CrBEB50
300x2 - https://www.youtube.com/watch?v=L1hQ4qdZbNY
310x1 - https://www.youtube.com/watch?v=EA5Kbf_1xK8
300x2 - https://www.youtube.com/watch?v=WXPEcivkf7k
315x1 - https://www.youtube.com/watch?v=zWM4i-hjt8I

B1. BB front rack reverse lunge 10steps 155#; rest 10sec
ub - ub - ub - ub
B2. 10 T2B; rest 10sec
ub - ub - ub - ub
B3. 10 wall balls 30# 12' target
ub* - ub* - ub* - ub*
*unable to through the ball up to 12’ target
B4. 10 CTB chin ups; rest 2mins x 4
ub - ub - ub - ub
1 - https://www.youtube.com/watch?v=jyjceHcSjs8
2 - https://www.youtube.com/watch?v=qb4zU8hT69Y
3 - https://www.youtube.com/watch?v=Zr6wwABqLFs
4 - https://www.youtube.com/watch?v=4K5SnKqiFRk

+
Row 200m 97% effort
rest wlk 4mins x 3
1 - 36.9sec - https://www.youtube.com/watch?v=fAu3DqwQ3T8
2 - 36.1s - https://www.youtube.com/watch?v=gaawulkNq0I
3 - 36.1 - https://www.youtube.com/watch?v=jsDP7oDxzVM

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool

13th
… legs?… oh!, yea… past the SAF stage… what is pain?…
part 1
Clean and jerk start at 95# add 10# every 90sec until max
95 - 265x1, 275xf - https://www.youtube.com/watch?v=l5yonxJJxfM&index=4&list=UUJUlzMgWIlBEceufyYSuoAQ

part 2
1 PS every 15sec 115# for 5mins
no failed reps - https://www.youtube.com/watch?v=5Tpt6qO6Bv4&index=3&list=UUJUlzMgWIlBEceufyYSuoAQ

rest as needed

25min cap
Row 5k
remainder of time am rap burpees
19:18.1 - 91 burpees - https://www.youtube.com/watch?v=fvxzklaYFDw&index=2&list=UUJUlzMgWIlBEceufyYSuoAQ
height: 5ft 4in
weight: 152#

19:21 - 91 burpees Dec 11, 2011 (1st athletes camp AZ) - http://opt-mizar.blogspot.ca/2011/12/dec-11-opt-construction-series-event.html

12th
AM
A. push press cluster TnG; 3. 3. 3; rest 10sec/rest 3mins x 3
45x8, 155x6, 165x3
185x3.3.3 - https://www.youtube.com/watch?v=50oRsgiDSFs&list=UUJUlzMgWIlBEceufyYSuoAQ&index=12
185x3.3.3 - https://www.youtube.com/watch?v=fJIWX-0r21A&list=UUJUlzMgWIlBEceufyYSuoAQ&index=13
190x3.3.3 - https://www.youtube.com/watch?v=hUM7aNP8X2Y&index=11&list=UUJUlzMgWIlBEceufyYSuoAQ

B1. PC x 1/PJ x 5 TnG; rest 20sec build per set
45x5, 135x5
185x5 - https://www.youtube.com/watch?v=h9Gynz5VuIA&index=15&list=UUJUlzMgWIlBEceufyYSuoAQ
190x5 - https://www.youtube.com/watch?v=96cP26MLha0&list=UUJUlzMgWIlBEceufyYSuoAQ&index=1
195x5 - https://www.youtube.com/watch?v=BcNSfosTx20&index=14&list=UUJUlzMgWIlBEceufyYSuoAQ

B2. wtd chin up pronated 3-5; rest 20sec
24kg - 24kg - 25kg
B3. Rope climb x 2; rest 3mins x 3
2 legless, 2, 2
+
4 sets
5 pHSPU 8" def
25 unbroken DU
AD 90sec 90% aerobic
rest walk 90sec
1 - 16ca1/2:13 - https://www.youtube.com/watch?v=jCFJlrd2eWY&list=UUJUlzMgWIlBEceufyYSuoAQ&index=10
2 - 19cal/2:09 - https://www.youtube.com/watch?v=3x_Do9Kw4tg&list=UUJUlzMgWIlBEceufyYSuoAQ&index=9
3 - 19cal/2:10 - https://www.youtube.com/watch?v=uUJmRveKJWw&list=UUJUlzMgWIlBEceufyYSuoAQ&index=17
4 - 19cal/2:17 - https://www.youtube.com/watch?v=h9Gynz5VuIA&index=15&list=UUJUlzMgWIlBEceufyYSuoAQ

+
3 sets 97% effort
5 HPS TnG tough build per set
AD 20sec all out
rest 3mins
1 - 165#/6cal - https://www.youtube.com/watch?v=lhViEwekdS8&list=UUJUlzMgWIlBEceufyYSuoAQ&index=5
2 - 170#/7cal - https://www.youtube.com/watch?v=Td8gscupajg&index=6&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 175#/7cal - https://www.youtube.com/watch?v=WPME4JlJmbc&list=UUJUlzMgWIlBEceufyYSuoAQ&index=7

PM
Run 90sec continuously uphill
rest walk 3mins x 5
+
5min 3k pace flat serface rest walk 2mins x 2
+
5mins easy z1 jog
legs?…

11th
AM
A. FS build to a tough double
45x5, 135x5, 225x3, 275x2
305x2 - https://www.youtube.com/watch?v=xXyvgJDbd64&index=20&list=UUJUlzMgWIlBEceufyYSuoAQ

B. emom - 20mins
odd - 4 MU
even - 10 BB walk lunge 135#
ub - legs… what legs?…
https://www.youtube.com/watch?v=e6j5BA9SarE&index=8&list=UUJUlzMgWIlBEceufyYSuoAQ

+
AD 30sec 97%
rest 1:40mins x 6
rest 4mins after 3rd
12cal/12cal/12cal
12cal/12cal/12cal


PM
AD 55mins easy pace every 5min 1 strict MU + 10 air squats
cool

9th
AM
A. snatch pull x 1/hang snatch x 1; rest as needed build complex in 12mins
165x1 - https://www.youtube.com/watch?v=fYSKlNCBKE8&index=6&list=UUJUlzMgWIlBEceufyYSuoAQ
175x1 - https://www.youtube.com/watch?v=OjtVN2kKt4k&list=UUJUlzMgWIlBEceufyYSuoAQ&index=5
185x1 - https://www.youtube.com/watch?v=ccPa9sM6AFU&index=8&list=UUJUlzMgWIlBEceufyYSuoAQ
195x1 - https://www.youtube.com/watch?v=eVlzaq5zv50&list=UUJUlzMgWIlBEceufyYSuoAQ&index=4
205x1 - https://www.youtube.com/watch?v=kQHip9b3LFQ&list=UUJUlzMgWIlBEceufyYSuoAQ

B. pressing snatch balance 3x3 rest as needed
95x3 - https://www.youtube.com/watch?v=dmtEM3CnMK0&index=10&list=UUJUlzMgWIlBEceufyYSuoAQ
105x3 - https://www.youtube.com/watch?v=lqWnktIKz3I&index=16&list=UUJUlzMgWIlBEceufyYSuoAQ
115x3 - https://www.youtube.com/watch?v=YHp4hJ0Arzk&index=11&list=UUJUlzMgWIlBEceufyYSuoAQ

C. snatch balance build to a tough single in 10mins
185x1 - https://www.youtube.com/watch?v=V1J2lDz5tE0&index=7&list=UUJUlzMgWIlBEceufyYSuoAQ
205x1 - https://www.youtube.com/watch?v=NilUxaMI4tc&list=UUJUlzMgWIlBEceufyYSuoAQ&index=13
225x1 - https://www.youtube.com/watch?v=VAH6X_j2JcA&list=UUJUlzMgWIlBEceufyYSuoAQ&index=14
245x1 - https://www.youtube.com/watch?v=x1AYzPPdCMc&index=15&list=UUJUlzMgWIlBEceufyYSuoAQ

265xf - https://www.youtube.com/watch?v=rkJkgkOo7lk&index=9&list=UUJUlzMgWIlBEceufyYSuoAQ
+
for time all out
15 thruster 135#
15 burpee box jump overs 30"
rest 8mins x 2
1- 2:03 ub - https://www.youtube.com/watch?v=jf5gX9dvyvU&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - 1:48 ub - https://www.youtube.com/watch?v=FXViOi5fzhM&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.7
2 - 1:51.8
3 - 1:51.6
4 - 1:51.4
5 - 1:51.1
6 - 1:51.6
7 - 1:50.8
8 - 1:49.9
https://www.youtube.com/watch?v=Xkq7i9bapls&index=12&list=UUJUlzMgWIlBEceufyYSuoAQ

8th
AM
A. Back squat @30X1; 3, 3, 3, 2, 2, 1, 1; rest 3mins
285x3 - https://www.youtube.com/watch?v=UH7B62rXAnw&index=20&list=UUJUlzMgWIlBEceufyYSuoAQ
295x3 - https://www.youtube.com/watch?v=l-G7QTeonh4&index=28&list=UUJUlzMgWIlBEceufyYSuoAQ
300x3 - https://www.youtube.com/watch?v=uivcisRMchQ&index=21&list=UUJUlzMgWIlBEceufyYSuoAQ
305x2 - https://www.youtube.com/watch?v=hVzV2VDQHUA&index=22&list=UUJUlzMgWIlBEceufyYSuoAQ
305x2 - https://www.youtube.com/watch?v=mM6ZsaVrnnQ&index=24&list=UUJUlzMgWIlBEceufyYSuoAQ
310x1 - https://www.youtube.com/watch?v=5vePQpvg98A&list=UUJUlzMgWIlBEceufyYSuoAQ&index=25

315xf - https://www.youtube.com/watch?v=LmRLlF5wIBg&list=UUJUlzMgWIlBEceufyYSuoAQ&index=18

B1. BB front rack walk lunge 10steps 135#; rest 10sec
ub x 4
B2. 10 T2B; rest 10sec
ub x 4
B3. 10 wall balls 30# 10' target
ub x 4
B4. 10 CTB chin ups; rest 3mins x 3
ub x 4
1 - 1:55 - https://www.youtube.com/watch?v=_iGwQg8zxH0&index=17&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - 1:44 - https://www.youtube.com/watch?v=9PFKd6vTyXw&index=23&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 1:41 - https://www.youtube.com/watch?v=r3wa3mqLlPo&index=26&list=UUJUlzMgWIlBEceufyYSuoAQ

+
Row 500m every 100m increase intensity
rest walk 5mins x 3
1 - 1:46.0 - https://www.youtube.com/watch?v=zuHtmjwBTNg&list=UUJUlzMgWIlBEceufyYSuoAQ&index=29
2 - 1:45.6 - https://www.youtube.com/watch?v=ElzwkTFOXU4&index=19&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 1:45.4 - https://www.youtube.com/watch?v=Gs0AZBPmNt4&list=UUJUlzMgWIlBEceufyYSuoAQ&index=27

PM
AD 30mins easy pace every 5mins 2 dead hang to invered + 1 MU
FUN TIME

6th - training with group
part 1
Snatch build to a tough double in 10mins
165x2, 185x2, 195x(1+f), 200x2f - https://www.youtube.com/watch?v=OFj-WcYKC0U&list=UUJUlzMgWIlBEceufyYSuoAQ

part 2
1 SC thruster 135# every 30sec for 15mins
cool - https://www.youtube.com/watch?v=YI4Etge--Ug&list=UUJUlzMgWIlBEceufyYSuoAQ

rest as needed

for time
800m run TT - track under renovations.
2:44 - https://www.youtube.com/watch?v=ki_u9q5mMf4&index=3&list=UUJUlzMgWIlBEceufyYSuoAQ

5th
AM
A. push press cluster TnG; 3. 3. 3; rest 10sec/rest 3mins x 3
185x3.3.3 - https://www.youtube.com/watch?v=PZh5mMd83Ug&list=UUJUlzMgWIlBEceufyYSuoAQ&index=9
185x3.3.3 - https://www.youtube.com/watch?v=66T6iGfoJCY&index=7&list=UUJUlzMgWIlBEceufyYSuoAQ
185x3.3.3 - https://www.youtube.com/watch?v=aE5hN4BkTOE&index=6&list=UUJUlzMgWIlBEceufyYSuoAQ

B1. PC x 1/PJ x 3; rest 20sec build per set
185x1.3 - https://www.youtube.com/watch?v=toAwcKvI15Q&list=UUJUlzMgWIlBEceufyYSuoAQ&index=10
195x1.3 - https://www.youtube.com/watch?v=xCR82llpznw&index=12&list=UUJUlzMgWIlBEceufyYSuoAQ
205x1.3 - https://www.youtube.com/watch?v=ytqTyfHHCO0&index=14&list=UUJUlzMgWIlBEceufyYSuoAQ

B2. 2 legless rope climbs AFAP; rest 20sec
2 - 2 - 2
B3. pendaly row 4-6; rest 3mins x 3
185x6, 195x6, 205x6
+
4 sets
4 wall walks
AD 90sec 90% aerobic
rest walk 90sec
1 - 2:10/18cal - https://www.youtube.com/watch?v=rGowYRUXZj0&list=UUJUlzMgWIlBEceufyYSuoAQ&index=13
2 - 2:17/15cal - https://www.youtube.com/watch?v=BhzNXytvS4E&index=8&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 2:07/17cal - https://www.youtube.com/watch?v=TknAd9iYJjc&list=UUJUlzMgWIlBEceufyYSuoAQ&index=5
4 - 2:08/18cal - https://www.youtube.com/watch?v=DXBg5VznCAw&index=4&list=UUJUlzMgWIlBEceufyYSuoAQ

+
3 sets 97% effort
5 DL TnG tough build per set
AD 20sec all out
rest 3mins
1 - 315x5/9cal - https://www.youtube.com/watch?v=Khr_Iiw55qE&list=UUJUlzMgWIlBEceufyYSuoAQ&index=15
2 - 325x5/9cal - https://www.youtube.com/watch?v=Zxex7fOzCQg&list=UUJUlzMgWIlBEceufyYSuoAQ&index=11
3 - 335x5/8cal - https://www.youtube.com/watch?v=XuJ1Z3KQjvY&list=UUJUlzMgWIlBEceufyYSuoAQ&index=16

PM
Run 30sec 90% effort 3k pace
rest walk 30sec x 10
rest walk 2mins x 2 ( 20 total runs)
run with Laika
under the rain… purification :)

4th
AM
A. FS build to a tough triple
45x7, 135x5, 225x3, 275x3
300x1 - https://www.youtube.com/watch?v=ZusEncCrjk4&index=17&list=UUJUlzMgWIlBEceufyYSuoAQ
285x1 - https://www.youtube.com/watch?v=UsmTy1MHQGg&list=UUJUlzMgWIlBEceufyYSuoAQ&index=18

B. emom - 18mins
odd - 4 MU
even - 5 PC and jerk 115# + 20 DU
ub - https://www.youtube.com/watch?v=mlgPoIPWoB0&index=19&list=UUJUlzMgWIlBEceufyYSuoAQ

+
AD 30sec 97%
rest 1:50mins x 6
rest 4mins after 3rd
16cal, 16, 15, 15, 16, 15

PM
AD 50mins easy pace every 5min 40sec side plank both sides
cool