17th
A. emom - FS @20X1 x 2-3 60% of 1rm - 8mins
all sets at 195x3 - https://www.youtube.com/watch?v=4opy7cNaugc

+
30sec max ring dips
30sec PS 95#
30sec situps
30sec Row for cals
rest 2mins x 4
1 - 25, 15, 12, 7 - https://www.youtube.com/watch?v=asRIel8WNQA
2 - 29, 11, 13, 8 - https://www.youtube.com/watch?v=9LMI_eEfPdM
3 - 30, 11, 13, 8 - https://www.youtube.com/watch?v=1ruloKplAPc
4 - 25, 8, 12, 8 - https://www.youtube.com/watch?v=1R_zLxQcd4s