Bench Press:
5 x 75% of 1RM + 5#
5 x 80%
5+ x 85%
90, 95, 100

Metcon:
For time (15min. cap):
- 200 singles
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips (blue band)
--- pull-ups (green band for 20-10 rnds)
- 200 singles

Bench: 175(5), 185(5), 195(5)
Metcon: made it to the round of 10s. Completed one station (sit-ups) before time expired, then finished ring dips at 16:11. Did not do the last 10 box jumps, pull-ups, or the 100 double-unders. On the box jumps, I switched over to step-ups as soon as I got fatigued each round (in the interest of preserving my achilles).