5/7

A. Lat pull down, 8-10 x 4; rest 1:30 

85# (8) for first 3, 70# (10 for last one).

B. Ab complex, 14 bicycles into 12 lemon squeezers x 4; rest  1 min 

Did this. 

+

12 min AMRAP
Row 400m

12 burpees over the rower

6 hang power clean 55# 

3 full rounds + 228 meters on rower 

Round 1: 3:50.7

Round 2: 3:39.2

Round 3: 3:28.9

+

Lat stretch

90/90 pec stretch

Calf/achilles stretch