1RM Bench Press
5 - 60% - 120
5 - 65% - 130
5 - 70% - 140

Metcon
50 KB Swings (53/35) - 40
40 HR Push Ups
30 Box Jumps
20 Wall Ball Shots- 2 squats per shot (20/14) - 20
10 Muscle Ups (mod with 10 C2B and 10 ring dips) - pretty sure I detached my shoulders on a couple MU attempts, finished out with C2B & dips

Finished at 12:48 - estimated I spent about 4 minutes destroying myself on MU - I get my arms too wide and it destroys my shoulders once I get over the rings.