Bench press 5 rep max - 185x5, 205x5, 225x5. decent form on 225.
Metcon:
10-8-6-4-2
Pushups (lifting hands off the ground as chest touches)
Push press - 85# (60% of 1RM)
Burpees w/ high jump
4:44
Ring dips - 3 sets of max reps - 7, 5, 4 tough after this workout.
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