Heavy Corner Bar Row + Behind the Neck Pull Ups and Ab Circuit

Morning

Warm up
A.) Foam roll back
B.) 6 rounds - Row :20 @ 90% - row :40 @ 60%
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 2.5k
C.) Comp

Afternoon

Work
A.) 4x10 Narrow grip corner bar row
B.) 3rnds - Bent over snatch grip row - superset w/narrow grip behind the neck pull ups
C.) 5xME Lever pull ups
D.) 3xME Partner resisted supermen
E.) 5x1min on - 1min off ab medley

Results
A.) 180/225/225/295
B.) 115 - 5/4/3
C.) 5/round
D.) :22/:19/:22
E.) Comp

Notes:
Perfect back day. Lots of heavy work in along with lots of gymnastics reps. Couldn't ask for a better workout.