12th 
AM
A. SC thruster build to a max in 10mins
45x5, 135x3, 165x2, 185x1
205x1 - https://www.youtube.com/watch?v=-1V_6AO7yRY
215x1 - https://www.youtube.com/watch?v=8MdXR6aBpd0
225x1 - https://www.youtube.com/watch?v=d3c9lSakgH0

 235xf - https://www.youtube.com/watch?v=OtggbAIkOg8

B1. GHR 8-10; rest 30sec
10, 10, 10
B2. double KB front rack walk lunge 1.5pd/hand 20steps; rest 60sec x 3
ub - ub - ub
https://www.youtube.com/watch?v=1TwJ5qFuM3k

C. AD 1min rest 1min 90% aero
assumed it was x3
17cal, 15cal, 16cal
+
CGO 14.4
7min amrap
3 cl and jk 135# can be pc
3 TTB
increase reps by 3 every round
93reps
*having trouves to digging deep and staying in that discomfort zone.
https://www.youtube.com/watch?v=LpG6uQEV-vc

Mar 2013 - 104reps
https://www.youtube.com/watch?v=3CvLg6sSmwY

PM
Row 250m 90% aero
rest walk 60sec x 14
all rows same pace
52.0, 52.3, 52.1, 52.2, 52.4, 52.3, 52.3, 52.3, 52.2, 52.0, 52.3, 52.5, 52.3, 51.3