I got beaten like a drum last night. Rolled with an exceptionally good purple belt, and a very advanced brown belt. There was no space the entire night. I was completely stifled both rolls, it was very humbling.
short and brutal:
10 high pulls at 135 (these were not done crossfit style as a deadlift to upright row. these were done as proper clean grip high pulls; starting in the hang position, hip snap and pull the shoulders back let the weight ride the momentum.)
10 bw rows with feet on a swiss ball
20 sec airdyne all out.
Took most of this weekend off from training as my folks were in town to see the grizzly bear. I hit some golf balls on Saturday.. which doesn't count as exercise, but sure was fun.