1/3

A.  Above the knee power cleanx1/below the knee power cleanx1; rest 2 minx5 complexes (send video)

Did this and sent video. 65#, 75#, 80#, 80#. 

B. Weighted ghd hip extensions, 5-6x4; rest 1:30

10# (6), 15# (6), 15# (6), 15# (6).

Could probably go heavier on these. 

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Row 500 m (send video/put on a 4/5 damper)

10 Deadlift 115#

16 Sit ups

rest 1 min

x4

Did this. On the 2nd round some girl decided to set up her entire workout in the area of the rig I had my bar and ab mat so had to move that during rest. Oblivious people. 

Round 1: 3:11.6 (deadlifts unbroken; row -- 2:13.8)

Round 2: 3:00.8 (deadlifts unbroken; row -- 2:16.1)

Round 3: 3:15.1 (deadlifts 6, 4; row -- 2:13.1)

Round 4: 3:20.1 (deadlifts 6, 4; row -- 2:15.0)

+

Three way banded hamstring stretch

:30 sec couch stretch

Did this. 

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6 cage squats (hold onto the cage and squat focusing on upright body position) with a pause in the bottom x3

10 side to side cossack squats x3

Did this.