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