Bench Press, Tire Slams, Ring Dips, GHD's, Heavy Rope, KB Swings

Bench Press
10 x 135
8 x 170
5 x 195
3 x 210
1 x 230
1 x 230
1 x 230
5 x 205
10 x 135
Solid day of Bench.

3 Rounds
20 Tire Slams - 10 Right / 10 Left Side
10 Ring Dips
10 GHD's
10 Heavy Rope
10 KB Swings
Splits
1 - 2:07
2 - 2:10
3 - 2:06
Total time - 6:24

Nice solid progression.  Good fast burn.  Both Daniel and I are pretty tired.