20th
AM
A. HSC TnG build to a tough triple in 6sets rest 90sec btw sets 
45x6
145x4 - https://www.youtube.com/watch?v=h5o0hWS0GlU&index=45&list=UUKz01K12G8LZzmbkdgLVnjw
195x3 - https://www.youtube.com/watch?v=EkgZMfnY9T8&list=UUKz01K12G8LZzmbkdgLVnjw&index=44
215x3 - https://www.youtube.com/watch?v=9sGJsm0Ocfs&list=UUKz01K12G8LZzmbkdgLVnjw&index=43
225x3 - https://www.youtube.com/watch?v=S_Ss2Jol-lM&index=42&list=UUKz01K12G8LZzmbkdgLVnjw
235x(2+f) - https://www.youtube.com/watch?v=ZOYLFQzi43I&list=UUKz01K12G8LZzmbkdgLVnjw
240x3 - https://www.youtube.com/watch?v=AmF5cIeGQ5I&index=39&list=UUKz01K12G8LZzmbkdgLVnjw

B. rear foot elevated split squat 3-4/leg BB on back; rest 1min btw legs x 3 
45x5, 135x4, 185x3
215x4, 225x4, 240x4 - https://www.youtube.com/watch?v=stZetWr0D88&list=UUKz01K12G8LZzmbkdgLVnjw
C. emom - 16mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
205x3x8
no missed reps
https://www.youtube.com/watch?v=IXcKLr43hHI

+
10 deficit HSPU 6"
AD 20sec all out
rest walk 4mins x 3
1 - ub/7cal/1:04 - https://www.youtube.com/watch?v=AXCeTcBMIGY&list=UUKz01K12G8LZzmbkdgLVnjw
2 - ub/7cal/0:59 - https://www.youtube.com/watch?v=D_YUyHoIwXA&list=UUKz01K12G8LZzmbkdgLVnjw
3 - ub/7cal/0:55 - https://www.youtube.com/watch?v=goQQjIXEkS0&list=UUKz01K12G8LZzmbkdgLVnjw

PM
Run 100m 95% effort
rest walk back to start x 10
+
10mins Z1 run
1 - 17.6
2 - 18.9
3 - 18.1
4 - 18.0
5 - 18.0
6 - 17.7
7 - 17.7
8 - 17.2
9 - 17.1
10 - 16.6