7/9 

A. Bulgarian ring row; 12-15 x 5; rest 2:00

  1. done * back started to feel full and big

B. Half kneeling single arm DB arnold press; 10-12/arm x 3; rest 1:00 b/w arms

  1. #30 D.B.

+
5 rounds for time: 
400m run
14 DB snatch (50#)
10 GHD sit ups

  1. 15:58  kept the KM/per hour at 11-13.

+
C. Bent over trap 3 raise; 8-10/arm x 3; rest 1:00 b/w arms

  1. Have not done them yet.