Focus: Back/core
Bodyweight: 174.4

Warm-up: Eccentric hammer curls @ 15lbs, 3×10

Workout:
One leg front lever
LL: 15s
RL: 10s
LL: 6s
RL: 7s

Ice cream makers
6, 5, 5

One leg cranks
LL: 2
RL: 2

Overhand pullup
8, 8, 9

Underhand pullup w/ 25 lbs
6, 6, 6

Barbell shrugs
295: 22
345: 12
295: 15

Barbell bent over rows
135: 9, 8, 8

Dragon flags
8, 5, 4

Cool down: Eccentric hammer curls @ 20lbs, 2×10