30th
AM
A. HSC TnG x 3 moderate weight emom - 6mins speed focus
185x3, 185x3, 185x3 - https://www.youtube.com/watch?v=LO-ezKCwxck

B. rear foot elevated split squat 3-4/leg; rest 1min btw legs x 3
195x4 - https://www.youtube.com/watch?v=1S0HZLnp-TM
205x4 - https://www.youtube.com/watch?v=RzWI8WK8-5A
215x4 - https://www.youtube.com/watch?v=9cBXRIeg6oE

C. emom - 16mins
odd - 4 MU
even - 3 PC and jerk 1. 1. 1 155# + 20 DU
all sets ub - https://www.youtube.com/watch?v=1Bm5uPW7FZ0

+
5 DL TnG tough
12 burpees over the bar AFAP
rest 3mins x 3
325x5 - 32sec - https://www.youtube.com/watch?v=AatUAAVgi9c
335x5 - 31sec - https://www.youtube.com/watch?v=BXfO3WvMs2c
345x5 - 30sec - https://www.youtube.com/watch?v=YtvQCG1Gm8M

PM
run 400m 3k pace
rest walk 30sec x 6 - 8 sets
1 - 1:38sec
2 - 1:38sec
3 - 1:38sec
4 - 1:36sec
5 - 1:36sec
6 - 1:34sec
7 - 1:34sec
8 - 1:24sec