Pull ups day 4: 12-10-10-8-6

A:Fasted Cardio:
6K Row in 26:09
followed immediately by;
Pavel Pull-Up + Ring Dip Progression Day 9
Pull-ups 6-5-4-4-3
Dips 8-7-6-6-5
Alternating
followed immediately by:
Shake; 1 cup 1% milk, 1 scoop egg protein, 1 cup blueberries, 1 teaspoon cinnamon, 1 tablespoon fish oil, 1 tablespoon creatine

1 hour break

B: Metcon:
14:37 Rx

Very hard to get going in the cold. This was good. May become a CFEB benchmark.

AM:
Pavel progression day 5: 4-3-2-1 static muscle-ups
Followed by T13S Clean & Jerk seminar

PM:
200m sprint intervals (200m run/200m walk)
0:37-0:37-0:39-0:41-0:39-0:36

I tasted one of Max's vanilla protein/blueberry/almond/cinnamon shakes this morning. He has managed to put the essence of a blueberry pancake into milkshake form and it is *delicious*!

22:09, scaled too 135#. First day back after a cold, felt weak.