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