28th 
AM
A. SJ from rack build to a tough double 
45x5, 135x4, 185x3, 215x2, 225x2
235x2 - https://www.youtube.com/watch?v=YSiahLp5K80&list=UUJUlzMgWIlBEceufyYSuoAQ
245x2 - https://www.youtube.com/watch?v=50lAnFlnPpU&list=UUJUlzMgWIlBEceufyYSuoAQ
255x2 - https://www.youtube.com/watch?v=IY3AZxV9_M8&list=UUJUlzMgWIlBEceufyYSuoAQ
265x(1+f) - https://www.youtube.com/watch?v=YuJH8nw23Ek&list=UUJUlzMgWIlBEceufyYSuoAQ

265xf - https://www.youtube.com/watch?v=Qq3JblDKGy0&list=UUJUlzMgWIlBEceufyYSuoAQ
265xf - https://www.youtube.com/watch?v=wyBupF804ng&list=UUJUlzMgWIlBEceufyYSuoAQ
B1. push press TnG; 2-3x5; rest 60sec
185x3, 185x3, 185x3, 185x3, 185x3
B2. 2 legless rope climbs 15'; rest 60sec 
2, 2, 2, 2, 2
B3. floor press @31X1; 3-5x5; rest 90sec 
185x5, 185x5, 185x5, 185x5, 185x5

PM
Row 250m 95% effort
rest walk 90sec x 10
rest 5mins after the 5th
all rows same pace 
all sets row at 50sec