Re-focusing

Started a new warm up routine focusing on single arm work and some general weak spots. I'll do this for about a month. It looks like this:
25 back extensions
25 sit-ups
30 second handstand hold
30 second one arm plank hold (each arm)
30 second one leg L-hang (each leg) to help my pistols
10 single arm pull-ups on band (each arm)
10 single leg suitcase dead lifts @53# kb
10 snatches @75#
10 OHS @75#
hold elbow lever as long as possible.

Noon- Warm up
Then
5k row for time
(19:56) *20 seconds slower than sometime in December, but I took it intentionally easy and felt good.

5pm-Warm up
Then
Giselle
4 Rounds for time of:
5 OHS @115#
10 box jumps @24" box
15 kb swings @53#
400 meter run
(14:50)
*2 seconds slower than November 25.