14th 
AM
A. close grip bench press 2, 2, 2; rest 3mins
45x5, 135x5, 185x3
205x2 - https://www.youtube.com/watch?v=5gsyc7lwdAQ
215x2 - https://www.youtube.com/watch?v=gNX922-GWcs
225x2 - https://www.youtube.com/watch?v=nBhYxpUrBRQ

B. 1 legless rope climb every 30sec for 2mins rest 2mins x 2  (14’)
1 - https://www.youtube.com/watch?v=DL9T_biAzRE
2 - https://www.youtube.com/watch?v=xTipg3sMjg0

+
3 sets
20 chin ups
4 OHS 205#  
rest 2mins
1 - 1:01 - https://www.youtube.com/watch?v=EyIqH4WjylM
2 - 59 sec - https://www.youtube.com/watch?v=silPF3LhzN4
3 - 54 sec - https://www.youtube.com/watch?v=1PblnTibebw

PM
A. emom - 12mins
odd - strict HSPU 5-7
even - FS 195# x 3 + 3 burpee over the bar
https://www.youtube.com/watch?v=-g9waN8P_bA

+
Row 30sec 97% effort
rest 2mins x 4
1 - 169m / 16cal - https://www.youtube.com/watch?v=7Emcj8sqzcY
2 - 166m / 16cal - https://www.youtube.com/watch?v=lCAT7RdDNVk
3 - 167m / 16cal - https://www.youtube.com/watch?v=sYxVg_8V2b0
4 - 165m / 15cal - https://www.youtube.com/watch?v=9nEhOBYIC5k