19th 
AM
A. SJ from rack build to a tough double in 10mins 
Started training in the AM but only had 20 min to get is done so rushed through it.
45x5, 135x5, 185x3, 215x2
235x2 - https://www.youtube.com/watch?v=TBSB5lMfenY
255x2 - https://www.youtube.com/watch?v=imDuAymVKRc
270xf - https://www.youtube.com/watch?v=asaW6gI72hQ
270xf - https://www.youtube.com/watch?v=LC1Ht6DM5qw
270xf - https://www.youtube.com/watch?v=pHcp4-KajJI
rushing through the training. not focus on the task.
not satisfied with the results so after the privates that i had to do, i re-started
... to be in the present...

45x5, 95x4, 135x3, 185x3, 225x2
235x2 - https://www.youtube.com/watch?v=Fq91y94tB34
255x2 - https://www.youtube.com/watch?v=DARgyO5GPWA
270x(1+f) - https://www.youtube.com/watch?v=yHKPbnp_yaw

+
3 sets 95% effort 
20 PC and jerk 75# 
10 burpees
AD 15sec tough
rest 3mins 
1 - 1:41sec / 2cal - https://www.youtube.com/watch?v=1ONQ-3PBpzU
2 - 1:44sec / 2cal - https://www.youtube.com/watch?v=LXEoYEsnJvg
3 - 1:40sec / 3cal - https://www.youtube.com/watch?v=qs-bD6KyJ5w

PM
Row 300m 95% effort
rest walk 90sec x 12
rest 5mins after the 6th
all rows same pace 
1 - 1:03.2
2 - 1:02.8
3 - 1:02.7
4 - 1:02.7
5 - 1:02.8
6 - 1:02.9
7 - 1:02.9
8 - 1:02.8
9 - 1:02.5
10 - 1:02.5
11 - 1:02.5
12 - 1:01.0