5/3

A.  Strict pull ups, 1.1x4; rest :30 sec/rest 2 min

Did these. All ok. 

B.  Single sided dumbbell rows, 8x3; rest :15 sec/rest 1:30

20# for all.

C.  V ups, 12x4; rest 1:15

Dd this. Last round was hard. 

+

15-12-9

Burpees 

Assault for calories

Dumbbell squats 15-20# per hand

WOD total time: 8:43.5

Rounds: 

3:31.4

2:57.3

2:14.8

Used 15#. 

+

upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5

Did this.