21st
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
143cal

PM
A. BS @30X1; 3, 2, 1; rest 3mins    
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=EAVupTh_zQ0
285x2 - https://www.youtube.com/watch?v=929Yz-_i8qg
305x1 - https://www.youtube.com/watch?v=-Cf6oqx32aI

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - https://www.youtube.com/watch?v=WGSnS-eWO3A

C. 10mins open prep movements
transitions/breathing/pacing.
- https://www.youtube.com/watch?v=cKmFtTWPERA

+
Row 1min 90% aero
rest 1min x 4
1 - 264m
2 - 259m
3 - 262m
4 - 258m
+   
Row 1min 97% effort for cals
28cal