18th 
AM
A. SC TnG build to a tough single 
45x5, 135x5, 185x3, 215x1, 230x1
245xf - https://www.youtube.com/watch?v=aEO0qo1iFGo
255x1 - https://www.youtube.com/watch?v=hNYmuT8h9bY
265xf - https://www.youtube.com/watch?v=mteQdruxt7w

265xf - https://www.youtube.com/watch?v=UAuc6H9b4cM
265xf - https://www.youtube.com/watch?v=TQN2--ueej0

B1. BB front rack reverse lunge 20steps tough; rest 20sec
155x20, 155x20, 155x20 - https://www.youtube.com/watch?v=IBAbmuLhsDU
B2. 15 CTB chin ups; rest 1min x 4 
ub - ub - ub - ub

C. emom - 20mins
odd - PC TnG x 3 tough you pick weight
even - 1 MU + 7 ring dips
all sets at 195x3
1MU+7dip
https://www.youtube.com/watch?v=6SbpNvikjGU

+
6-10 deficit HSPU 8"
AD 20sec all out
rest walk 4mins x 3
1 - 10HSPU/7cal/ 44sec - https://www.youtube.com/watch?v=bQYmgnxtpFE
2 - 10HSPU/8cal/ 47sec - https://www.youtube.com/watch?v=wjNdURDyymc
3 - 10HSPU/9cal/ 48sec - https://www.youtube.com/watch?v=LGTFqlIvrVo

PM
Run 200m 95% effort
rest walk back to start x 9
1 - 43sec
2 - 43sec
3 - 43sec
4 - 39sec
5 - 39sec
6 - 39sec
7 - 39sec
8 - 38sec
9 - 37sec

+
10mins Z1 run