17th
AM
A. bench press - 5,4,3,2,1; rest 5 min
177x5, 188x4, 221x(1+f+f), 199x2, 210x1
B. rope ascents - 1 per minute for 8 min leg less - 20'
no rope, replaced with 6 towell pulls per minute for 8 min

PM
Run 30 min @ Z1 (did 30min airdyne - Chicago OPT CCP Nutrition Cert)