Tempo close grip bench - shoulder width - 4020 (4 seconds down, no pause, 2 seconds up, no pause) - 95, 115, 115, 115 - couldn't really finish the last 4 reps on the last set at tempo....just threw it up.
4x5(or 4) tempo pullups - 3021 (3 seconds down, 2 up, 1 second pause at the top) - no added weight.
Metcon:
400 meter run
50 double unders
40 power wall balls
30 push press @95lbs
20 games pushups
10 Handstand pushups (1 abmat 1-4, 2 abmat 5-10)
400 meter run
12:20
Tough workout. My shoulders and tri's were spent after teh close grip bench.
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