22nd 
A. snatch pull 1. 1; rest 15sec + hang snatch 1. 1; rest 15sec/rest 3mins x 5 start moderat and build per st 
45x5, 75x3, 95x3
150x1.1 + 1.1 - https://www.youtube.com/watch?v=Kb4KtH0xE70&list=UUKz01K12G8LZzmbkdgLVnjw
170x1.1 + 1.1 - https://www.youtube.com/watch?v=pw1m_WhQoR0&list=UUKz01K12G8LZzmbkdgLVnjw
175x1.1 + 1.1 - https://www.youtube.com/watch?v=KCW-8tiCIPM&list=UUKz01K12G8LZzmbkdgLVnjw
180x1.1 + 1.1 - https://www.youtube.com/watch?v=jqqMJWqwJ8Q&list=UUKz01K12G8LZzmbkdgLVnjw
185x1.1 + 1.1 - https://www.youtube.com/watch?v=gRnT6ot1tS0&list=UUKz01K12G8LZzmbkdgLVnjw

+
12mins grinder pace
2 rope climbs 15'
HS walk 20ft
10 wall balls 20# 10' target
https://www.youtube.com/watch?v=rfc5sBus7aw&list=UUKz01K12G8LZzmbkdgLVnjw

rest 8mins

12mins grinder pace
3 wall walks
40 unbroken DU
3 burpee MU
Row 150m
https://www.youtube.com/watch?v=yifAofN_i_0&list=UUKz01K12G8LZzmbkdgLVnjw