21st 
AM
A. SJ from rack build to a tough triple 
45x5, 135x4, 185x3, 215x3
225x3 - https://www.youtube.com/watch?v=LWJ-AXfzEi0&list=UUKz01K12G8LZzmbkdgLVnjw
235x3 - https://www.youtube.com/watch?v=YQR4hUBV6Z4&list=UUKz01K12G8LZzmbkdgLVnjw
245x3 - https://www.youtube.com/watch?v=1yop6bovELY&list=UUKz01K12G8LZzmbkdgLVnjw
255x3 - https://www.youtube.com/watch?v=FiG_QKcaCw8&list=UUKz01K12G8LZzmbkdgLVnjw
265xf - https://www.youtube.com/watch?v=b7jP7aJZa3k&list=UUKz01K12G8LZzmbkdgLVnjw

B1. push press TnG; 2-3x4; rest 60sec
185x3, 195x3, 200x3, 205x3 - https://www.youtube.com/watch?v=ZQi8r8gB6Wg&list=UUKz01K12G8LZzmbkdgLVnjw
C. pendlay row @20X0; 4-6x4; rest 60sec 
185x6, 195x6, 200x6, 205x6 - https://www.youtube.com/watch?v=T0Naj9JugDo&list=UUKz01K12G8LZzmbkdgLVnjw
D. floor press @31X1; 3-5x4; rest 90sec 
185x5, 185x5, 185x5, 185x5

PM
Row 250m 95% effort
rest walk 90sec x 8
all rows same pace 
1 - 0:48.0
2 - 0:48.8
3 - 0:49.6
4 - 0:49.6
5 - 0:49.1
6 - 0:49.1
7 - 0:48.8
8 - 0:47.2