Strength
4 rounds for load/reps
5 Bench press
max reps pull ups
rest 45 seconds between movements
score
135/17-155/11-175(4)/15-185(2)/13
Metcon
5 rounds
10 push ups
20 kb swings 24 kg
rowing
must complete 1000m row before complete
score 10:11
Repeated this workout 5 hours later
score 8:14