Performance

A.
Five sets of:
Bench Press x 2-3 reps @ 20X1  185x3, 190x3, 195x3, 200x3, 205x3 felt pretty good
Rest 30 seconds
Toes to Bar x 8-10 reps  8's
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  4+15
5 Ring Dips
10 Pull-Ups  Tore both hands. Ouch!
20 Kettlebell Swings (24/16 kg)