3rd 
AM 
A. Thruster x 1/PP x 1/SJ x 1; rest 3mins x 6 thruster from the ground 
45x5, 135x2
165x1 - https://www.youtube.com/watch?v=z6EGJcUVgck
185x1 - https://www.youtube.com/watch?v=6p4kiOk0n6w
190x1 - https://www.youtube.com/watch?v=HqcQEn865j8
200x1 - https://www.youtube.com/watch?v=MbZbLstgyKk
210x1 - https://www.youtube.com/watch?v=DjdMJi-s8Vo
215x1 - https://www.youtube.com/watch?v=SDHbJNmf_Z4
220x1 - https://www.youtube.com/watch?v=PawrTAZN7E4

B. emom - 14mins 
odd - PC Tng x 5 tough you pick
even - 30 DU + 5 pHSPU 8”
190x5x7
all sets ub
https://www.youtube.com/watch?v=iA9-SfJIEwA
+
15, 12, 9 for time all out
PC 115#
burpees
rest 10mins x 2 
1 - 3:59 - https://www.youtube.com/watch?v=kD2OIBYtbkE
2 - 3:18 - https://www.youtube.com/watch?v=JZKDZS1oxWk
all sets ub
*experimenting on how to lower the bar. straight down vs stop at hip… it all depends on the weight. this is a load i still feel conformable bringing straight down!

PM
Row 400m rest 30sec x 8
all rows must be same pace
rest 3mins after the 4th
1 - 1:30.1
2 - 1:30.0
3 - 1:29.8
4 - 1:29.7
5 - 1:28.9
6 - 1:28.4
7 - 1:28.1
8 - 1:26.5