150710

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 195, 1+ × 215 (4)
1? × 225 (1)
1? × 240 (f)

then:
Complete as many rounds as possible in 12 minutes:
45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
Ring Dips – 15 Reps

3 rounds + 17 walking lunges.

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m