6th 
AM
A. close grip bench press @20X0 5, 4, 3, 2, 1; rest 3mins
45x5, 135x5
185x5, 195x4, 205x3, 215x2, 230x1 - https://www.youtube.com/watch?v=f1RHetfXCS4

B. BB on back rear foot elevated split squat 3x3/leg; rest as needed btw legs
45x3, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=e-9eWg7dD0w
220x3 - https://www.youtube.com/watch?v=W25ENrCPSgw
230x3 - https://www.youtube.com/watch?v=nftud6K2lE4

C. emom - 12mins
odd - PC TnG x 3 tough you pick weight - (185x3, 205x3x5)
even - 3-4 MU - (4 ub)
https://www.youtube.com/watch?v=F2IRr93kfKg

+
Row 500m increase pace every 100m last 100m all out
1:43.3 - https://www.youtube.com/watch?v=_fPQd9VWAkA

PM
Run 30sec 3000m pace
rest walk 30sec x 10
rest walk 3mins
Run 400m 3000m pace
+
Run 800m easy cooldown pace