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