Benching and a Fran variant

Tried some bench presses, got up to a few sets of 5 x 40kg. Working more on keeping my shoulders back than maxing out.

Then:
3RFT
400m
15 x 30kg front squats
15 pull-ups - green iron woody band assist

Watch got messed up, about 20 minutes.

Runs were a trot.
Front squats were slow and still fighting for correct bar position.
Pull-ups were a bit too easy. Round 2 was a real struggle to get my foot in the band and lost a lot of time there.