Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps
3 mins @ 2x28kg; 5 rpm = 15 reps

Pushups:
30 reps @ bw + 10 lbs
20 reps @ bw + 10 lbs (pause @ bottom and top)

Ring Rows:
3x10 @ bw

Stretching

Walk later.