19th 
AM
A. back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins 
45x6, 135x5, 225x3
280x3 - https://www.youtube.com/watch?v=_6OFBI-yWhM
295x2 - https://www.youtube.com/watch?v=D44s3UFeNiU
305x1 - https://www.youtube.com/watch?v=FuKbtO8gg_Y
285x3 - https://www.youtube.com/watch?v=N6W0u4QV16U
295x2 - https://www.youtube.com/watch?v=z_eYE0S8U4c
310x1 - https://www.youtube.com/watch?v=zl8jT2Y8aOc

B. WCU 2-3 pronated; rest 2mins x 3
32kgx3, 33.1x3, 33.1x3 - https://www.youtube.com/watch?v=u57-fBnPe74
+
15 rounds for time
2 MU
3 box jump 36” 
9:26
https://www.youtube.com/watch?v=xfVQgjBzkOs

+
on a running clock
3mins max thruster 135#
28reps (8,5, 3, 3, 3, 2, 2, 3)
3mins max burpees jump tough 6" above reach
35
2min max thruster 135#
16 (4, 3, 3, 3, 3)
2mins max burpees
22
1min max thruster 135#
9 (3, 2, 2, 1)
1min max burpees
16
https://www.youtube.com/watch?v=VX_XT3C_fJo

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
70mins
cool