Weighted Pull Ups + T-Bar Row Supersets & Upper/Lower Back Burnout

Morning

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

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) 3xME Weighted pull ups
B.) 3x10 T-bar row - superset w/10 plate high pull
C.) 3x10 Narrow grip behind the neck pull down - superset w/5 pull up to plank
D.) 3x20/15/10 - bent over rear delt fly/bent over front row/bent over chicken wing fly
E.) 3x10 Bodyweight reverse hyper
F.) 3x10 Stir the pot

Results
A.) 10/8/6
B.) 140lbs/140lbs/150lbs - 45lbs
C.) 90lbs/100lbs/100lbs
D.) UB @ 12.5lbs
E.) Comp
F.) Comp

Evening

Work
A.) AMRAP 20 - Row cals

Results
A.) 266

Notes:
Back is respectably lit. Going to try and do some rowing tonight.