Bench Press Metcon + Rowing and Gymnastics

Morning

Warm up
A.) Foam roll back
B.) Row 30min
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 6k
C.) Comp

Afternoon

Work
A.) 10!1 Incline bench press - 5 clapping push ups b/t rounds
B.) 3x15 Low cable row

Results
A.) 12:55
B.) 15

Notes:
Today was a really simple day, but it was effective. The rower has been a godsend, my olympic form and squat have been improving over the last few days and I can really feel my back changing for the better.