Weighted Pull Ups + Snatch Grip Row and Ab Medley

Morning

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

Results
A.) Comp
B.) Comp

Afternoon

Warm up
A.) Long hang from pull up bar

Work
A.) 4xME Weighted pull ups
B.) 4xME chin ups - superset w/10 cable rope high pull
C.) 20 Inverted pull ups
D.) 3x12 Bent over barbell reverse grip row
E.) 3xME Snatch grip row
F.) AMRAP 5 - 10 upper abdominal crunch/10 lower abdominal crunch

Results
A.) 6/5/5/4 @ 25lbs
B.) 7/6/5/5 - 90lbs
C.) 6/4/3/2/2/2/1
D.) UB @ 135
E.) 30/31/30 @ 95lbs
F.) 7rnds

Evening

Work
A.) -

Results
A.) -

Notes:
Nice little weight lifting day focusing on pull ups and rowing. Didn't have the gumption for a full fledged metcon today, but still managed to get in some nice max effort and superset work.