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?…