Did not do what i planned to do but that is okay.

Roll, stretch

KB warm up complex

3×5 double KB press @24kg super set with sets of 5 pull ups

3 x max reps double kb press alternating arms super set with 5 pull ups

20,26,20 (total reps)

1 set of 4 each arm kb press @ 32kg

6x500m row (4 brisk, 1 EZ, 1 hold 1:30 as long as you can) @ 1 min rest