Bench press

mobility
cfwu x 1 (10#)

BP:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 250

250 was my old max, taken from a heavy WOD when I was in Afghanistan. Obviously it's higher than that now.

CFE: 20:10 x 8 = 739m
(maintained 1:50)