22nd 
AM
A. SC TnG x 5 start at 165# add 10# every min until fail 
165x5 - 195x5
205x2+f
https://www.youtube.com/watch?v=vw9BIyHuWJA

+
4 sets tough effort
10 box jump overs 30"
20 CTB chin ups
rest 60sec
1 - 1:07 - https://www.youtube.com/watch?v=CpIrWU-g_B0
2 - 1:02 - https://www.youtube.com/watch?v=L-LiWDoVLoA
3 - 1:02 - https://www.youtube.com/watch?v=cgF6RDTye08
4 - 1:00 - https://www.youtube.com/watch?v=4f7ubWzwlbk

+
death by burpee
21min + 18
https://www.youtube.com/watch?v=ZKYgzl2lVbY

+
20 mins Z1 AD 
47cal
shoulders are dead!

PM
Row 250m 97% effort
rest walk 3mins x 12
rest 5mins 4th and 8th
1 - 50.9
2 - 50.0
3 - 49.5
4 - 48.8
5 - 48.4
6 - 48.5
7 - 48.3
8 - 48.4
9 - 48.2
10 - 47.9
11 - 47.7
12 - 46.9