Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 160 x 5 x 3, 175 x 3 x 3
Chin / Dip ladders BW + 10 x 1-5, 1-4, 1-2(3)/1-3
Circuit 4x
100 rope turns
5 plyo push-ups
15 ball slams
20 lateral jumps over ball
rest 30-60sec
7:21, AHR 168, Max 178, Min 128, Recover 15 (176-161)

-Bench was no prob, go to 180 x 3 x 3.
-Failed trying for the 3rd rung on ladder 3 for chins.
-I like this circuit (ICT 6). Takes around 1:20 to complete without the rest. Add another circuit next time and push harder with the rope.