531 11c Pull + Row - Dec 6

Buy in
6x however many (10's) Overhead squat @bar
... just to open up the shoulders, mostly, but sitting in the hole felt good after a few rounds.
No timer. 9 mins.

Pulls
Rx: 5/3/1 @ 25/30/30
Actual: 1x25/abandoned the ME because of pain in my right brachi/biceps.
5x Neutral grip pulls @10# x max reps
9 mins.

Antagonists
5 rounds, in .30 on 1.14
Assisted dips x12-10 w/ 20#

Assisted neutral grip/chins (3 each) x10ish w/ same
15 mins.

10 minute row test: 2357m. 85% effort.
10 mins.

9 - 1 hours - 2130/0630. 44 minutes total, PE: 8. 24 hours. 232/17.
P291g/C65/F109 : 48/11/41%, 2413 total cal, 1933 net