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

+
10 sets 80-90% effort
10 wall balls 20# 10' target
5 PC 185#
10 box jump on and over 24"
AD 20cals
rest walk 60sec
Time each set
1 - 3:28 - https://www.youtube.com/watch?v=_j481MAzQLU
2 - 3:31 - https://www.youtube.com/watch?v=-L8QTQ6_TFM
3 - 3:31 - https://www.youtube.com/watch?v=QKLM04Edoik
4 - 3:27 - https://www.youtube.com/watch?v=_6bVJ2gBgJA
5 - 3:25 - https://www.youtube.com/watch?v=N9_TPsRIKBc
6 - 3:26 - https://www.youtube.com/watch?v=_Ztb3Eb53xo
7 - 3:24 - https://www.youtube.com/watch?v=aF6GRi55rMQ
8 - 3:22 - https://www.youtube.com/watch?v=BBBamtxVfWo
9 - 3:12 - https://www.youtube.com/watch?v=z3UW2SUTY_I
10 - 2:43 @100% - https://www.youtube.com/watch?v=a-7KbH7mkBc

+
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