Openers, lat pulls, barbell press, rope pulls, single arm carries, drags

0800

1) openers

2) lat pulls - 2x15x80 kg

3) single arm barbell press - 3x3 w/ empty bar (each arm)

4) 5 minute amrap: single dumbbell, 30 kg
5 x DB front squats
5 x DB push press

7 rounds

5) rope pulls - 2x150 ft @ 40 kg

6) single arm DB overhead carry - 3x100 ft each arm @ 20 kg

7) sled drags - 2x300 ft @ 80 kg

• Notes: Didn't have time to do the sprints and carries at the end today, but hit it hard on the drags. Rope pull has gotten slightly weaker since I have taken some time off from it, but my technique was much more dialed in this time with my lats. Felt good to get back on the rope. Barbell press has definitely gotten stronger since last time. 
• Body: Left hip kinda flaring up again. I am very tight right now and in need of some massage, but I still can't nail down what is aggravating it. Jeffersons might be slightly too aggressive...next time going to try them just with a stick.