Squat, Press, Deadlift and Metcon 110710

Warm up:- spealler, wallballs, kick ups, hollow body practice x 3, 10 supermans and 1 push up from floor with proper hollow body position - Wahoo Major PR    ie my first time ever

Squat
3 x air
6 x knees to bench 6", 4", 2", 1" x 3
3 x front squat @ 7kg

Press
7 @ 7kg / 15lb
6 @ 12kg / 26lb
5 @ 18kg / 40lb

Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 66kg / 145lb

Metcon - 110710 400m, Deadlift, Push-ups
Puppies with scaled run
Three rounds for time of:
Run 400 meters scaled further to 200m Run + up and downstairs (My first real outside run in a wod!!!)
20kg / 45 pound Deadlift, 10 reps
10 Push-ups - bar @ pin 5
20kg / 45 pound Deadlift, 5 reps
5 Push-ups - bar @ pin 5

Done in 11.43mins
Dealifts were pretty light but the run was close to my limit for a few more 200's before upping it - and push up endurance is getting better but 10 needs to feel easier (latter half) before going to pin 4
Pleased with progress.

Stretch and foam roller