10th 
AM
A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3 keep this moderate just to stimulate CNS 
225x3.3.3 - https://www.youtube.com/watch?v=XCuOJkoO-r0
225x3.3.3 - https://www.youtube.com/watch?v=Id5YtNEsoqE
225x3.3.3 - https://www.youtube.com/watch?v=pQ_6hXeEqFw

B. 50 CTB chin ups for time
57sec - unbroken
https://www.youtube.com/watch?v=f0VQxVGHZSw

C. 50 HSPU for time
2:59 - unbroken
https://www.youtube.com/watch?v=K07i8GK7MEk

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
30mins
cool