Pull Up Supersets + Heavy DB Row and Gymnastics

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings
C.) Foam roll quads

Work
A.) 1x50 Air squats
B.) 1x50 Push ups

Results
A.) 15/15/15/5
B.) 15/15/10/10

Afternoon

Work
A.) 3x10 Wide grip pull ups - superset w/bent over DB row
B.) 3x12 Lat pull down - superset w/plank pull ups
C.) 3x10 Single arm cable lat pull down
D.) 3x10 Weighted flat back extensions

Results
A.) 6/4-4/3/3-4/2/2/2 @ 60lbs
B.) 170lbs - 4/4/2-3/3/3/1-2/2/2/2/1/1
C.) 70lbs
D.) 5lbs

Notes:
Quality back work today. I didn't really feel like using any weights but the pull ups did the trick, especially in the midst of supersets. Youch.