row 1k @2:00

3 sets

:30 plank

:30 side plank

row 1k @1:50

3 sets

10 glute bridge

100 single arm farmers carry

row 1k @1:40

done 

Squat clean ladder

3@245-265

2@275-280 x2

1@285-290×2

done these felt good. Really like the amount of volume that has come if you would have sent me this in lets say june theres no way i could have hit all of these in a session. 

Front squat

5-5-5-4-4-4

275-285-285-295-295-305

This was a grind after the first part 

5 sets

Row 500 @3k pace

25 wb @30

25 drag rope du

7 bmu

rest 2-3

4:56- 4:53- 5:03- 4:57- 4:55

Felt slow on this. Row was @1:48, wb sets were 19-6 mostly was happy with how the legs and shoulders felt with the heavy wb really happy. du 3 sets were ub the other were 2 sets just got tripped up. bmu sets were first and last round 5-2 and the middle 3 were ub. pushed away from the bar better need some new grips i was sliding all over the place.