12th 
AM
A. SJ from rack build to a tough triple in 10mins 
45x5, 135x4, 185x3, 215x3
235x3 - https://www.youtube.com/watch?v=xz9D-NGSAe0
245x3 - https://www.youtube.com/watch?v=OAFe3nvmkpk
260x3* - https://www.youtube.com/watch?v=dnaUlYz0QPs
*Pr

+
3 sets 95% effort 
20 wall balls 20! 30' target
10 burpees
AD 15sec tough
rest 3mins 
ub - https://www.youtube.com/watch?v=pLF670zzS9g
ub - https://www.youtube.com/watch?v=ORz7hnr1p4k
ub - https://www.youtube.com/watch?v=zWOgj37rHB4

PM
Row 275m 95% effort
rest walk 90sec x 12
rest 5mins after the 6th
all rows same pace 
1 - 55.4
2 - 55.4
3 - 55.2
4 - 55.2
5 - 55.3
6 - 55.2
7 - 55.1
8 - 55.2
9 - 55.1
10 - 54.8
11 - 54.9
12 - 53.0