Squat, Push ups, Ring Rows + Metcon "Barbie"

Warm up:- spealler, wallballs x 10, 5 abmat sit ups, 5 abamt b/e's

Squat
3 x air
3 @ feet 14" from wall
3 @ feet 13" from wall
3 @ 7kg BS
3 @ 10kg BS

Push ups
5 @ pin 5
3 @ pin 3
3 @ PU bars on 8" box
better than last time but still took  two breaths before last rep - think I may start bench press to try to increase strength before trying next 4" drop.

Beginner ring rows - Test 1 RM
5 @ feet under rings
3 @ -3" from center
2 @ -5"
1 @ 7"
1 @ 9"
1 @ 12" my mum was talking to me during my workout (which is very very rare) and said I was bending my knees and wasn't very plank like!
So I tried another with my heels as the pivot instead of my feet flat on the floor so
Heels @ -6" - she said my position was much better and it felt better to me too!
Heels @ -8" and that was my limit for today so will work from this as my 1RM

Metcon Wod
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats

and like a total muppet I did this without the 3 mins rest - which i remembered during the push ups of the 3rd round - DOH!!
Total time 10.32 mins - splits were 2.53, 3.48, 3.50.

Depending on upcoming wods will do this again next week with the rest and see what difference it makes!
NB The chin ups were really easy for the first few reps of each round - which shows hows much stronger I've got - which is great but my endurance is so crap - 5 reps was tough - must work on that!!

Stretch and foam roller