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 :)