Bench Press + KBSw, KBP, Goblet Squat Metcon & Swim

Lunch

Bench Press 555333
5's: 155#, 165#, 185#
3's: 195#, 205#, 215#

AMRAP 10 mins
10 one-arm KB swing (5 R, 5 L), 30#
10 one-arm KB press (5 R, 5 L), 30#
10 goblet squats, 30# KB
-     8 rds + KBS + KBP

Evening

Swim (yds)

100 wu FR
100 wu CSS
500 CSS
-     time: 8:38 (PR)
400 CSS w/fins
-     time: 6:17

Notes

• Body: Sore in abs and hamstrings still. Felt pretty run down before and after the swim.
• Workout: Bench felt good, haven't done that in months. Metcon was ok.
• Swim: I felt run down but went to the pool anyway. PR by 1 second (last April did 8:39), and 8 seconds off my March goal, which is awesome.