Warmup
Rowing

Row for pace, then row for strokes/min, then both. End with :15 sprints.

Strength

1RM Strict Press

Worked 95#, 115, 125, 135, 145, 155, 165# for a new PR (+5)

MetCon
AMRAP 10

5 Burpees
10 S2OH @ 115#
15 Pull-ups

I mostly used this WOD as a chance to work on butterfly pull-ups in a workout. I normally got sets of 3, and I had one set of 4 (another PR).