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