Free...: October 2014

28th
AM
A. hang muscle snatch build to a tough double
45x5, 75x5, 95x3, 105x2, 115x2
125x2 - https://www.youtube.com/watch?v=tfLuSctoc7s
135x2 - https://www.youtube.com/watch?v=iOA4f0npATM
145x2 - https://www.youtube.com/watch?v=AB_TZlKFOzI
155x2* - https://www.youtube.com/watch?v=Ewo2-6j2NwM

*not good extension at the top. right shoulder felt funny after this...
B. snatch grip DL x 1/TnG snatch x 1; build this complex in 12mins
45x2, 95x1, 135x1
155x1 - https://www.youtube.com/watch?v=JeVqXO-GKJs
170x1 - https://www.youtube.com/watch?v=CaNy1ZfxkVI
185x1 - https://www.youtube.com/watch?v=WWkr2H_6u2E
195x1 - https://www.youtube.com/watch?v=PUloi7d3XZg
205xf - https://www.youtube.com/watch?v=aT1Vet_2RnI
205xf - https://www.youtube.com/watch?v=vl64YYKYfLE
205x1 - https://www.youtube.com/watch?v=SFWWSZ9G8sA

C. OHS 75% of 1rm @20X0 2-3 x 4 rest 60sec
215x3 - https://www.youtube.com/watch?v=Ys8DV2uxPJ4
215x3 - https://www.youtube.com/watch?v=tuVFMXPPE5k
215x3 - https://www.youtube.com/watch?v=NZfBHSEFk84
215x3 - https://www.youtube.com/watch?v=N6dAf6O9Wj4

+
10mins
1 MU
2 HSPU unbroken
2 MU unbroken
4 HSPU unbroken
3 MU unbroken
6 HSPU unbroken
back to 1 mu and 2 HSPU unbroken
5r + 1MU
https://www.youtube.com/watch?v=f6imp166VU0

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:50.0
2 - 1:48.7
3 - 1:49.4
4 - 1:49.3
5 - 1:49.6
6 - 1:49.4
7 - 1:49.6
8 - 1:48.3
*legs are still toasted from FS and row work...

27th
AM
A. FS cluster @30X0; 1. 1; rest 20sec/rest 3mins x 5
45x5, 135x5, 225x3, 275x2
295x1.1 - https://www.youtube.com/watch?v=CLfgjvRgkxA
300x1.1 - https://www.youtube.com/watch?v=x9sJ1Ji6Yd8
305x1.1 - https://www.youtube.com/watch?v=6bwmsysM3CA
310x1.1 - https://www.youtube.com/watch?v=ksOcaWRweRE

310xf - https://www.youtube.com/watch?v=CJ5ZUVKfO2c
295x1.1 - https://www.youtube.com/watch?v=Au_zp6BKTQ4

B. emom - 12mins
odd - 10 CTB chin ups
even - 10 wall balls 20# 10' target + 20 DU
first set of DU very broken :S
https://www.youtube.com/watch?v=MyySOrnXD0U

+
10mins 90% effort
HS walk 30ft
10 wall balls 20# 12' target
2 rope climbs 20’
shoulders/grip ON FIRE!!!!
https://www.youtube.com/watch?v=hU3QABsZO0w

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
FW 50m 2pd/hand
60mins
cool

25th
10mins grinder pace
2 rope climbs 15'
6 TGU alt hands per rep 2pd
3r + 4 - https://www.youtube.com/watch?v=enysoOVwgEU

rest 8mins

10mins grinder pace
bear crawl 20m
FW 50m 100#/hand
2 wtd dips 53# attatched
5r + 20m+25m
*batterie died...

24th
AM
A. SJ from rack build to a tough single
45x5, 135x3, 185x3, 215x2
230x1 - https://www.youtube.com/watch?v=h6sYCfarU6Q
240x1 - https://www.youtube.com/watch?v=oX_7iNQw-Ng
250x1 - https://www.youtube.com/watch?v=UkpXtXsBDSQ
260x1 - https://www.youtube.com/watch?v=O0j3Ulexx30
270x1 - https://www.youtube.com/watch?v=8WS1WU2Y3hg

280xf* - https://www.youtube.com/watch?v=JHewrjxOCtQ
*scared to get under it...

B. 50 HSPU for time strict
2:09 - https://www.youtube.com/watch?v=B39o7ozgFyA

C. 75 T2B every time you drop complete 50 unbroken DU
4:52* - https://www.youtube.com/watch?v=6TVr4fMyOmU

*it was the core that gave up before the grip...

PM
AD 5mins easy pace
+
AD 30sec rest walk 30sec x 18
rest walk 2mins x 2
+
AD 5mins easy pace
208cal
211cal

23rd
AM
A. start at 185# add 20# every 90sec until max
assumed it was front squat work
45x5, 135x5, 185x1, 205x1, 225x1, 295x1, 265x1
285x1 - https://www.youtube.com/watch?v=apx6oP1s5as
305x1 - https://www.youtube.com/watch?v=QmOjnDeFqfE

325xf - https://www.youtube.com/watch?v=g-sukjsx4Jc

B. rear foot elevated split squat 4-5/leg; rest 1min btw legs x 3
no DB or KB heavier than 80kg so used BB
185x5 - https://www.youtube.com/watch?v=_sUCRTKbVn0
195x5 - https://www.youtube.com/watch?v=rnBOxNUnXT0
200x5 - https://www.youtube.com/watch?v=eu_MCJpK01I

C. emom - 14mins
odd - 4 MU
even - 20 DU + PS 1. 1 155#
felt slow with snatch work. not powerful consistently.

+
*felt solid in these, could have tried 5.10# heavier... happy to start feeling like this again!
5 HPC TnG tough
12 burpees AFAP
rest 3mins x 3
185x5 - https://www.youtube.com/watch?v=apx6oP1s5as
205x5 - https://www.youtube.com/watch?v=QmOjnDeFqfE
215x5 - https://www.youtube.com/watch?v=g-sukjsx4Jc

PM *it was a real downpour. ran outside. purification… free will… free choice
Run 3k 90% of aero 3k pace
14.11

21st
AM
A. muscle snatch build to a tough triple
45x4, 75x3
95x3 - https://www.youtube.com/watch?v=Vi49MC4KKBo
125x2f - https://www.youtube.com/watch?v=qkyFQuhks7c
105x3 - https://www.youtube.com/watch?v=awF6PJoI9cE
115x3 - https://www.youtube.com/watch?v=NEZTRD-M5do
125x3 - https://www.youtube.com/watch?v=BWZ49YyWk0o

B. snatch pull x 1 lower bar to ground 4count then TnG PS x 1; rest 90sec x 6 build per set
155x1.1 - https://www.youtube.com/watch?v=RxSdyb4bKZU
165x1.1 - https://www.youtube.com/watch?v=-bA26po6Svw
175x1.1 - https://www.youtube.com/watch?v=eOtIDiHOsno
185x1.1 - https://www.youtube.com/watch?v=vVifR0ueLaQ
190x1.1 - https://www.youtube.com/watch?v=TOvQLnoBDtY
195x1.1 - https://www.youtube.com/watch?v=jPxg_P_KuhU

+
11min cap
Row 1k
10 TGU 2pd
PS 155# amrap remainder of time
1st attempt; lost focus and did 20 TGU instead of 10 so only manage to do 3 snatch/ row in 3:45 - https://www.youtube.com/watch?v=j1CQhD7h33M

30min rest
2nd attempt; 20 snatch/ row in 3:48 - https://www.youtube.com/watch?v=4eCi3G0263c

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.7
3 - 1:49.8
3 - 1:50.4
4 - 1:50.3
5 - 1:49.8
6 - 1:49.9
7 - 1:50.6*
8 - 1:48.6
*start seing stars...

20th
AM
A. FS cluster @30X0; 1. 1. 1; rest 20sec/rest 3mins x 4
45x5, 135x4, 225x3, 275x1
290x1.1.1 - https://www.youtube.com/watch?v=0TjeIzu2O0c
295x1.1.1 - https://www.youtube.com/watch?v=BVZ7RBo_iOg
300x1.1.1 - https://www.youtube.com/watch?v=bKM2l7dJTwU
305x1.1.1 - https://www.youtube.com/watch?v=giyJosJKxhQ

B. 1-10 unbroken CTB chin ups for time video
2:14 - https://www.youtube.com/watch?v=6LHMW_OtsYE

+
30, 20, 10 for time
BB front rack walk lunge 135#
HSPU
10:14 - https://www.youtube.com/watch?v=2idhEs7K3HE
shoulders were toasted. HSPU went to the drain...

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
FW 50m 2pd/hand
50mins
done.

18th
A. FS build to a 2rm
45x5, 135x3, 225x3
275x2 - https://www.youtube.com/watch?v=V6KxGqvH1-A
305x2 - https://www.youtube.com/watch?v=G_1kgeFkXKg

310x(1+f) - https://www.youtube.com/watch?v=DnkAaDxQf9o
+
10mins grinder pace
2 rope climbs 15'
HS walk 20ft
10 wall balls 20# 10' target

7r+2rc - https://www.youtube.com/watch?v=1qFZjAmjeWM

rest 8mins

10mins grinder pace
3 wall walks
40 unbroken DU
3 burpee MU
Row 150m

3r + 20du - https://www.youtube.com/watch?v=DM9XYP3kpGE

17th
AM
A. push press TnG x 2/SJ x 2; rest 3mins x 5 build per set bar comes from ground
45x5, 135x2.2
185x2.2 - https://www.youtube.com/watch?v=bo7gjvR65vA
205x2.2 - https://www.youtube.com/watch?v=V6Q73yk6Llo
210x2.2 - https://www.youtube.com/watch?v=EOhqg0QUyeo
215x2.2 - https://www.youtube.com/watch?v=Ck6Qj97CAcw
220x2.2 - https://www.youtube.com/watch?v=uIn8VVncNt8

+
10, 8, 6, 4, 2 for time
PC 185#
burpee box jump over 24"
6:48 - https://www.youtube.com/watch?v=F_4x9PK_hW0

PM
AD 5mins easy pace
+
AD 30sec rest walk 30sec x 16
rest walk 2mins x 2
+
AD 5mins easy pace
176cal
184cal

16th
AM
A. FS @42X1; 2-3x5; rest 3mins
225x3 - https://www.youtube.com/watch?v=WTPCeFW2oOY
235x3 - https://www.youtube.com/watch?v=-h3LXaUr3Sc
245x3 - https://www.youtube.com/watch?v=oqyhbSzDSUU
255x3 - https://www.youtube.com/watch?v=GugX31rdkaU
260x3 - https://www.youtube.com/watch?v=EeAwYLnnFWk
265x3 - https://www.youtube.com/watch?v=n41vzUCzCXY

B. on the 2mins 12 BB front rack walk lunges 155# + 30 unbroken DU x 3-4set
UBx4 - https://www.youtube.com/watch?v=VHbm5OyPk8o

C. emom - 12mins
odd - 3 MU + 4 ring dips on last MU
even - 10 burpee box jump sd 24”
burpees were the hardes part of this…
https://www.youtube.com/watch?v=1pWhjoUFlcw

+
AD 1mis max cals
30cal - https://www.youtube.com/watch?v=7ZgiySxqmv8

PM
Run 800m 90% aero pace
rest walk work time x 4-6sets
1 - 3:25
2 - 3:28
3 - 3:24
4 - 3:23
5 - 3:20
6 - 3:07

*if you do not risk, you will never break your limits... sometimes you socceed sometimes you dont but regardless you pushed out of your confort zone and learnt!…

C. 50 HSPU for time strict
2:28 - (28ub) - https://www.youtube.com/watch?v=kEO0JtPuMKE

+
5, 4, 3, 2, 1 for time
DL 315#
rope climb 15’ (6, 5, 4, 3, 2 - 12ft ceilings)
8:02 - https://www.youtube.com/watch?v=AqmlBI-lQaM

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.9
2 - 1:52.1
3 - 1:51.9
4 - 1:51.4
5 - 1:51.6
6 - 1:51.1
7 - 1:50.9
8 - 1:49.8
Finding mentally hard to do these… very challenging to pickt-up from week to week…

13th
AM
A. FS cluster @30X0; 1. 1. 1. 1; rest 20sec/rest 3mins x 3
45x5, 135x5, 225x3, 275x1
290x1.1.1 - https://www.youtube.com/watch?v=02PYs5qxivE
295x1.1.1 - https://www.youtube.com/watch?v=SMehB7D3weU
300x1.1.1 - https://www.youtube.com/watch?v=UQuQKoB7kQA

B. 30 MU for time (2 scores front end amrap unbroken set and total time)
18ub - 2:57 - https://www.youtube.com/watch?v=nqeJETw3v3I

+
Row 275m 97% effort
rest walk 4mins x 4
1 - 57.1sec - https://www.youtube.com/watch?v=hfQJnJ_pfQE
2 - 56.1sec - https://www.youtube.com/watch?v=8_T9lU42LJk
3 - 55.1sec - https://www.youtube.com/watch?v=fZIeNG0IcHM
4 - 53.9sec - https://www.youtube.com/watch?v=6gwtEG8RbFw

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
FW 50m 2pd/hand
45mins
done

11th
A. emom - back squat @20X0 2-3 65% of 1rm - 6 min
225x3x6 - https://www.youtube.com/watch?v=P8nwqNWjvfY

B. deadlift TnG build to a tough 5 in 6 min
225x3
315x5, 345x5, 405x3 - https://www.youtube.com/watch?v=5hACY4uV2Aw

C. GHR @40X1; 6-8x3; rest 90sec
8x3

rest as needed

1k row TT
3:25.6 - https://www.youtube.com/watch?v=w8Wbzuwu39c

Apr 19, 2014 - 3:18 (pr) - http://opt-mizar.blogspot.ca/2014/04/19th-am-a.html

Dec 10, 2012 - 3:26 @ OPT, 1st athelte's camp :)
http://opt-mizar.blogspot.ca/2011/12/dec-10-max-strength-test-front-squat.html

Jan 24, 2014 - 3:20.5
http://opt-mizar.blogspot.ca/2014/01/24th-am-a.html

10th
AM
A. Close grip bench press build to a tough single take your time
45x5, 135x5, 163x3, 185x2
215x1 - https://www.youtube.com/watch?v=SJG-t_OEcQk
225x1 - https://www.youtube.com/watch?v=ZeJ0cLJHOTA
235x1 - https://www.youtube.com/watch?v=2kLDXFhi-7Y
245xf - https://www.youtube.com/watch?v=_2Ts5YcNiFg
245xf - https://www.youtube.com/watch?v=IgKl5SV2ifE

+
3rds for time
Row 15 cals
10 S2O 155#
10 CTB chin ups
5:38 - ub - https://www.youtube.com/watch?v=Qltb_4CRoXM

PM
Row 3 min Z1
+
AD 30sec rest walk 30sec x 6
rest walk 2mins x 2
+
AD 3 min Z1
cool

9th
AM
A. FS @42X1; 3-4x3:rest 3mins
45x5, 135x4, 225x4
235x4 - https://www.youtube.com/watch?v=g7U2-3ZFBS8
245x4 - https://www.youtube.com/watch?v=SlYz6KaMavg
255x(3+f) - https://www.youtube.com/watch?v=FX4yIKHx96A

B. DB rear foot elevated split squat @30X0; build to an 8rm both legs rest as needed in as many sets as needed
24kgx4, 32kgx8, 40kgx8 - https://www.youtube.com/watch?v=s88zgPG_um0

C. emom - 6 min
odd - 3 MU
even - 5 PC TnG x 155# + 20 DU
ub - https://www.youtube.com/watch?v=qNeyPMsroHY

+
AD 30sec 97%
rest 1mins x 3
14cal, 13cal, 14cal

PM
Run 400m rest walk work time x 3
90% aero 3k pace
1 - 1:35
2 - 1:28
3 - 1:23

7th
AM
A. snatch balance light fast 3x3 rest as needed
45x5, 95x4
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=2LUhe1SOVTA
B. snatch start at 60% of 1rm add 10# every 90sec until max two attempts on missed attempts
135 - 195x1 205xf
https://www.youtube.com/watch?v=FvVn7HnP3jk

C. 20 TGU 2pd alt hands per rep
8:02 - https://www.youtube.com/watch?v=SIehvxTYnnI
+
5, 4, 3, 2, 1, for time
burpee box jump over 30"
clean and jerk 155#
rest 7mins x 2
1 - 3:32 - https://www.youtube.com/watch?v=uE5tUg5gs1I
2 - 3:11 - https://www.youtube.com/watch?v=FVtj9_cube4

PM - first round was already hard… fought to maintain the same pace throughout...
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.8
2 - 1:52.5
3 - 1:52.1
4 - 1:52.4
5 - 1:52.3
6 - 1:52.1
7 - 1:51.9
8 - 1:50.4
https://www.youtube.com/watch?v=pJhUxBIgOWc

6th - feeling exhausted physically…
AM
A. FS cluster @30X0; 2. 2. 2; rest 20sec/rest 3mins x 3
45x5, 135x5, 225x3
275x2.2.2 - https://www.youtube.com/watch?v=hszPlkcWo1U
285x2.2.2 - https://www.youtube.com/watch?v=sK9g6S1Rjew

275x2.2.2 - https://www.youtube.com/watch?v=Em8jTz2Nhxs

B. emom - 20 DU + 3 MU - 10mins
9th round broke DU - https://www.youtube.com/watch?v=BtC2_kVVlDs

+
7 sets 80-90% effort
12 wall balls 20# 10' target
8 T2B
8 box jump sd 24"
8 burpee jump touch 6" above reach
50 DU unbroken
rest walk 90sec
1 - 2:30 - https://www.youtube.com/watch?v=3A3pc3JxH4E
2 - 2:24 - https://www.youtube.com/watch?v=a1rWncYMtho
3 - 2:22 - https://www.youtube.com/watch?v=fzahjyJWZjU
4 - 2:21 - https://www.youtube.com/watch?v=Mk3CCiqFjUk
5 - 2:21 - https://www.youtube.com/watch?v=iA8oyQuLAMs
6 - 2:22 - https://www.youtube.com/watch?v=zqLGaBGiLUg
7 - 2:06 - https://www.youtube.com/watch?v=q1NViyEvNSg

+
Row 250m 97% effort
rest walk 4mins x 4
1 - 47sec - https://www.youtube.com/watch?v=A02INedEzbI
2 - 46.3sec - https://www.youtube.com/watch?v=BFxolTDKhLs
3 - 45.9 - https://www.youtube.com/watch?v=xFyWclxdt24
4 - 45.9 - https://www.youtube.com/watch?v=1CJp8TcQ7v4

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
45mins
cool

4th
A. emom - back squat @20X0 2-3 65% of 1rm - 8mins
225x3x8 - https://www.youtube.com/watch?v=NdDijgCDcYs

+
4 sets 80-90% effort
Row 400m
20 wall balls 20# 10' target
15 burpees jump touch 6" above reach
15 T2B
60 dU
rest 4mins all sets same pace
*feeling tired… legs are toasted…
1 - 4:48 - https://www.youtube.com/watch?v=__KqCmF8cn4
2 - 4:45 - https://www.youtube.com/watch?v=wRO745iT3HQ
3 - 4:49 - https://www.youtube.com/watch?v=RSfvWqHs4dg
4 - 4:54 - https://www.youtube.com/watch?v=zMbb4BBcqro

3rd
AM
A. Close grip bench press 2-3x5; rest 3mins
45x5, 135x5
185x3 - https://www.youtube.com/watch?v=bMtfthaFuQk
205x3 - https://www.youtube.com/watch?v=4ilCRNNuOdo
210x3 - https://www.youtube.com/watch?v=K2KpSynmwAw
210x(2+f) - https://www.youtube.com/watch?v=na6hcEif6aU
210x(2+f) - https://www.youtube.com/watch?v=7V8S6ZZhz5g

B1. PC x 1/SJ x 3; rest 20sec build per set
185x3 - https://www.youtube.com/watch?v=OnD_1K4guqw
195x3 - https://www.youtube.com/watch?v=eRqLr1z9alw
205x3 - https://www.youtube.com/watch?v=dCzljF0ZFDg

B2. PC TnG x 3-4 tough you pick; rest 20sec
185x4, 195x4, 205x4
B3. pHSPU amrap - 1 8" ; rest 4mins x 3
10, 9, 4+4*
*felt off the wall… lost focus.
+
4 sets
HPS TnG x 5 build per set
50 unbroken DU
AD 90sec 90% aerobic
rest walk 2mins
1 - 3:11/145x5/23cal - https://www.youtube.com/watch?v=vkGiOqgJVx4
2 - 2:39/155x5/23cal - https://www.youtube.com/watch?v=CCbXSP_R8I8
3 - 2:39/165x5/23cal - https://www.youtube.com/watch?v=pg1_bfzdZ4M
4 - 2:48/175x(4+f)/23cal - https://www.youtube.com/watch?v=xT95v8LXpPE

PM
Run 10mins Z1
+
Run 30sec rest walk 30sec x 12
rest walk 2mins x 2
+
Run 10mins Z1
good to be outside. sunny :)
legs felt tired/heavy...

2nd
AM
A. FS build to a tough single
45x5, 135x4, 225x3, 275x2, 295x1
315x1 - https://www.youtube.com/watch?v=VxzG0EiEoxE

325xf - https://www.youtube.com/watch?v=jgrjBMTJz2g

B. BB front rack reverse lunge 8-10/leg; rest 1min btw legs x 3
185x10, 185x10, 185x10 - https://www.youtube.com/watch?v=_lcb9i7B9qQ

C. emom - 25 DU + 3 MU - 8mins
*CNS shut from the lunges… DU were hard to control. too many fails.
- https://www.youtube.com/watch?v=sLbyn8GEWl8

+
AD 30sec 97%
rest 1:10mins x 6
rest 4mins after 3rd
1 - 11cal
2 - 11cal
3 - 11cal
4 - 11cal
5 - 12cal
6 - 11cal

PM
Run 200m
AD 1min easy
Row 1min easy
FW 30m 2pd/hand
Side plank 30/30 R/L
35mins all easy
cool

30th
AM
A. three position snatch build this to a tough one in 12mins
45x3, 95x3
135x3 - https://www.youtube.com/watch?v=TR1zgDF2x6M
155x3 - https://www.youtube.com/watch?v=15Q23GK6-4E
175x3 - https://www.youtube.com/watch?v=i7wWv6TCjY0
185x3 - https://www.youtube.com/watch?v=AURGrY6FlDI

195xf - https://www.youtube.com/watch?v=0Tg2C9hRCNw

B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x6, 135x6, 136x5 - https://www.youtube.com/watch?v=pEOS902lVXU
C. snatch pull x 1/Hang snatch pull x 1/hang snatch x 1 - rest 90sec x 5 build per set
135x1 - https://www.youtube.com/watch?v=EGA_AVHVoM0
145x1 - https://www.youtube.com/watch?v=K5HY1--H9rg
155x1 - https://www.youtube.com/watch?v=eQQVnwd0eeg
165x1 - https://www.youtube.com/watch?v=y2zxUxufOn0
185x1 - https://www.youtube.com/watch?v=Kdw1KZVgL_c

+
all out for time x 1
30 KBS 88#
Row 350m
2:20 - ub - https://www.youtube.com/watch?v=KqwQulXjYBo

PM - Legs are more than SAF… fucked… destroyed… hard to maintain last weeks pace or even think on up ticking it...

Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.6
2 - 1:52.8
3 - 1:52.1
4 - 1:52.8
5 - 1:52.0
6 - 1:52.2
7 - 1:52.5
8 - 1:51.4
- https://www.youtube.com/watch?v=DqL2jnPX0B0

29th
AM
A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3
45x10, 135x5, 225x3
255x3.3.3 - https://www.youtube.com/watch?v=llxk4OOpBG8
265x3.3.3 - https://www.youtube.com/watch?v=9d5gSfvDtes
275x3.3.3 - https://www.youtube.com/watch?v=-WFSsdGKb04

B. wtd chin up 2-3x3; rest as needed
70x3, 75x3, 80x3 - https://www.youtube.com/watch?v=7nu4QRAgs8c
+
15, 12, 9 90% effort
T2B unbroken
box jump sd 24"
KBS 1.5pd
rest walk 3mins x 3
1 - 4:26 - https://www.youtube.com/watch?v=_9O2pRwDkL4
2 - 4:14 - https://www.youtube.com/watch?v=cujFMSHq7SE
3 - 4:09 - https://www.youtube.com/watch?v=beW-17rZAd4

+
Row 225m 97% effort
rest wlk 4mins x 4
1 - 45.3sec - https://www.youtube.com/watch?v=ushy0yCo-_k
2 - 44.5 - https://www.youtube.com/watch?v=Lu6Iq1QHIi8
3 - 44.1 - https://www.youtube.com/watch?v=VPf1xr6SFi8
4 - 44.0 - https://www.youtube.com/watch?v=_dRY6_jwNGs

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