i've been to

hopped in to the gym today.

rolled
jump rope
dynamic

squat rack circuit for time.
6 reps each, 5x through; rest 90 seconds between sets.
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat
95,115,135,115,95. had to rerack the bar to reset at 135 for the push press and back squat (was able to press it but didn't feel i could put it on my back safely). 14:46. pushed hard.

squat; 1x3 @ 135,155; 1x1 @ 185,205,225,245,255 (pr at 245 and 255), 1x3 @ 225, 1x10 @ 135, 1x20 w/bar.
db row; 1x10/arm w/70,75, 1x20/arm w/105
back ext; 3x12 w/45lb plate

full stretch.

feel good.