A. Seated Dumbbell Press @ 30X0- 6RM
(45--failed 4th rep at 55)
B. Bar Dip @ 30X0- 1RM
(140--320 including bodyweight. Last time was ring dips, and I got 112 @ 10 pounds lighter)
+
3 Rounds For Time
Run 400m
21 KB Swings (53)
12 HSPU
(8:39--like I said, I felt slow. I felt too controlled, but I couldn't go any faster unless I ran faster)
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