Bench Press + Auxiliary/Metcon

Morning
A.) 3x3 Bench press w/5 rep chin up/pull up superset
B.) 3x10 Reverse hyper

Results
A.) 30x45/10x135/3x225/3x230/3x235/3x240/3x245/3x250/3x255/3x260
B.) Comp @ 210lbs

Afternoon
A.) 1x200m Run
B.) 5x10 Dips
C.) 3x10 Hamstring curls
D.) 3x10 Incline situps
E.) 1x200m Run

Results
A.) :47
B.) Comp (all sets UB)
C.) Comp @ 105lbs
D.) UB/8-2/8-2
E.) :52

Evening
A.) AMRAP 10 - UW lap swim/100ft DB farmer carry @ 50lbs/hand

Results
A.) 8rnds

Notes:
Today was good. Today was actually really good. Going up by small increments on the bench press helped me get up to my body weight and push it without too much difficulty. I've actually stopped 'bouncing' the bar off of my chest and have started only 'tapping' it. I'm very happy because this means my upper body is getting much more powerful.

The afternoon session went off without too much difficulty. Sets 4 & 5 of the dips were a little hairy on reps 8-10, but I managed to finish without too much of a struggle.

Lastly, the metcon. You guys should know I rarely do these but I think they are going to be a mainstay in my training at least 2-3 days per week. I really enjoyed it.