CF WOD 9:30
   3x
     Bench press (60% 70% 80% of 1rm (110#))
       5@ 65#
       5@ 75#
       7@ 90#
     5 Strict Chin ups
     10 heavy KBS (53#)

 10 r4t: 7:22 rx
   2 heavy power cleans (105#)
   3 HSPU (5 strict then the rest I used kip)

CFE WOD 12:00
   Swim 12x50m 30 seconds rest.  tough swim, i was fast and shoulders were tired