7th
AM
A. close grip bench press 3, 3, 3; rest 3mins
45x5, 135x5, 185x3
200x3 - https://www.youtube.com/watch?v=IlDzttXODRc
205x3 - https://www.youtube.com/watch?v=3wl8yBwh1OA
210x3 - https://www.youtube.com/watch?v=4wgBgIGyhS0

B. emom - 12mins
odd - pistol x 4/leg
even - 1 legless rope climb
working on speed and depth of pistols
https://www.youtube.com/watch?v=XiBjAg3_l3k

+
for time
Run 400m
8 OHS 205#
rest 3mins x 2 
unbroen. unbroken. unbroken...
1 - 2:42 ub - https://www.youtube.com/watch?v=iKfnGAcI9_U
2 - 2:48 ub - https://www.youtube.com/watch?v=bb0VQJc017E

PM
3-4 sets unbroken
12 FS 195#
10 burpees
amrap -1 strict HSPU
rest 3mins
i am an athlete. i am an athlete. i am an athlete
1 - 1:53/14hspu - https://www.youtube.com/watch?v=eBSeIDAW7sY
2 - 1:47/12hspu - https://www.youtube.com/watch?v=trmWBV61LSU
3 - 1:35/8hspu - https://www.youtube.com/watch?v=kgNmjcNQ4C0
4 - 1:32/7hspu - https://www.youtube.com/watch?v=x4-cEbgfqGE