27th 
AM
A. SC build to a tough single 
45x5, 135x4, 185x3
225x2 - https://www.youtube.com/watch?v=F0Xy0EN16Ao&list=UUJUlzMgWIlBEceufyYSuoAQ
240xf - https://www.youtube.com/watch?v=adLRvHEb0EA&list=UUJUlzMgWIlBEceufyYSuoAQ
240xf - https://www.youtube.com/watch?v=dQTcQkJHz-Q&list=UUJUlzMgWIlBEceufyYSuoAQ
240x1 - https://www.youtube.com/watch?v=5EQc1YVU1HY&list=UUJUlzMgWIlBEceufyYSuoAQ
250x1 - https://www.youtube.com/watch?v=ZNNzmk_0YYk&list=UUJUlzMgWIlBEceufyYSuoAQ
260xf - https://www.youtube.com/watch?v=z0QwJfBPmrA&list=UUJUlzMgWIlBEceufyYSuoAQ
260xf - https://www.youtube.com/watch?v=00r18XgSjLQ&list=UUJUlzMgWIlBEceufyYSuoAQ

B. BB front rack step up 6/leg; rest 1min btw legs x 3 
step-ups at 16”
135x6, 155x6, 165x6 - https://www.youtube.com/watch?v=OKzkMpkcFAc&list=UUJUlzMgWIlBEceufyYSuoAQ

C. emom - 18mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
205x3x9
4MU ub
https://www.youtube.com/watch?v=L1qM1GTPgzI&list=UUJUlzMgWIlBEceufyYSuoAQ

+
6-10 deficit HSPU 8"
AD 20sec all out
rest walk 4mins x 3
10 HSPU ub
testing the new Assault bike… WAHY harder than what i thought!
1 - https://www.youtube.com/watch?v=kBc1EhoFQKw&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - https://www.youtube.com/watch?v=B2pVZR0mEKQ&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - https://www.youtube.com/watch?v=pPNZEoEDQ88&list=UUJUlzMgWIlBEceufyYSuoAQ
4 - https://www.youtube.com/watch?v=pIdRBKNvJu0&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
Run 100m 95% effort
rest walk back to start x 12
+
10mins Z1 run
1 - 18.6
2 - 18.1
3 - 17.8
4 - 17.2
5 - 17.1
6 - 17.1
7 - 16.0
8 - 16.1
9 - 16.0
10 - 15.9
11 - 15.2
12 - 14.7