Warm up: 500m row, 10 sq, 10 back rolls, shoulder swings (varied), back stretch, 10sq, hip stretch, 10 sq, 10OHS#45, hamstring stretch, 10sq#135

Work: 8x3OHS 30s rest btw (4x#125, 4x#115)
4 (GM#135/7 pull ups [only first set unbroken) -very little rest btw

Bike 5x30s sprint/30s easy(