So took six days off working out yes six whole days.  Mostly due to it being the busiest week for school.  With that said I was jonesing to workout the last few days.

Strength:
Bench Press 5 - 6 - 7 - 8 - 9 (135#)
Inverted Sit ups 10 - 11 - 12 - 13 - 14

then

Back squat 5 - 5 - 5 - 5 - 5 - 5 - 5
45 - 135 - 155 - 175 - 195 - 215(PR) - 225(1)

after each set 5 strict chin ups

Conditioning:
4 Rounds
10 x Push Press (116#)
10 x KB Swing (50#)
10 x Box Jump (24 inches)
Run 400m

(19 mins 23 secs)