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