18th
AM
 Z1 30+mins
101 cal
+
mobility

PM
A. PS emom - start at 60% of 1rm add 10# every min until max 
125 - 195x1 - https://www.youtube.com/watch?v=hRlX-tuyVXo

+
Row 400m 95% effort
rest 4mins x 4-5sets
1 - 1:19.5 - https://www.youtube.com/watch?v=WTaq0n3PU4A
2 - 1:19.7 - https://www.youtube.com/watch?v=ZI1gyMzgvBA
3 - 1:20.5 - https://www.youtube.com/watch?v=iRbhNHOs2xU
4 - 1:20.7 - https://www.youtube.com/watch?v=PD1sXYWBhSg
5 - 1:22.2 - https://www.youtube.com/watch?v=mIunxgKUmOE