6:42 1600m (3:24/3:18)
3:01 800m
1:27 400m
0:37 200m
Rolled my ankle last night so i skipped the burpees

50-40-30-20-10
KB swings 1p
Sit-ups

11:26

Muscle-up progression practice. I can now kip into the low dip position, but I'm stuck there. :(

3 rounds
Prowler push 2x up & back
10 Tire flips
15 ball slams 20#
15 kb swings 1.25 pd

14:19

1600m 9:24 (leisurely stroll)
800m 4:24
400m 1:45
200m 0:50
Burpees 1:41

Aaah! Comment weirdness!

This morning:
30 Static Presses 55 lbs
30 Knees-to-elbows
30 Pull-ups
30 Toes-to-Bars
30 Push-ups
30 V-ups
30 Bench Presses 75 lbs
30 Pull-ups
30 Pistols (left leg only)
Plank Holds, accumulating 300 seconds

43:40 because it took me ~15min to accumulate 5min of planks.

Metcon: 9:11 (sc to jumping pull ups)

3 rds:
1k row
20 burpees
10 windshield wipers
10 bar dips
10 pull ups

untimed

DL/Pullup WOD: 9:42 scaled 155#