30th 
AM
A. paused SJ from blocks 2 sec pause in bottom of dip 1 ever 30sec 75%ish for 12mins
210x1x48
*fucked up the clock so went for 24min instead of 12…
https://www.youtube.com/watch?v=uMdQ1rJJLy8
+
3 sets
5, 4, 3, 2, 1 unbroken
pHSPU 8" defict
PC 225#
rest 4mins
1 - 8:38 - https://www.youtube.com/watch?v=565nWSRC69g
2 - 8:59 - https://www.youtube.com/watch?v=_VbvkjpFoYA
3 - 9:34 - https://www.youtube.com/watch?v=v0XtxpihNpw
*particularly hard with the power cleans… was not able to do them unbroken. by the later rounds was doing squat cleans. all singles

+
150 DU
50 DL 185#
40 box jump 24"
30 CTB chin ups
150 DU
9:25
https://www.youtube.com/watch?v=CkGgOC4OdYQ

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy pace
step up easy pace 1min
HS walk 1min
45mins
cool