13th
AM
A. close grip bench press @20X0 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x5, 185x3
205x3 - https://www.youtube.com/watch?v=WRJ_zrY5Jfk
210x3 - https://www.youtube.com/watch?v=NoFBtDAnQ44
215x2 - https://www.youtube.com/watch?v=Fg3a0_bxYEQ
220x2 - https://www.youtube.com/watch?v=BCr7d4Q_-bs
225x1 - https://www.youtube.com/watch?v=OGBkbrt_0ww
230x1 - https://www.youtube.com/watch?v=tvoRg19UbtE

B. BB front rack step up 4-5/leg; rest 1min btw legs x 3 
135x5
155x5 - https://www.youtube.com/watch?v=SbqOERZxQrg
165x5 - https://www.youtube.com/watch?v=NaFPM1OdOMg
step-ups to 18”. Still having troubles to complete the full extension on single leg.

C. emom - 14mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
215x3x7
https://www.youtube.com/watch?v=qyf3X9kB12Y

+
10 DB snatch alternating 70#
AD 20sec all out
rest walk 4mins x 3
59sec/7cal - https://www.youtube.com/watch?v=glllv2e8hbM
1:02/8cal - https://www.youtube.com/watch?v=auOapj_66pY
59sec/7cal - https://www.youtube.com/watch?v=A9Ee6Z-YA40

PM
Run 20-30mins easy pace
cool
running in the snow with Laika.