A. CARs (video I sent) 
B1. HandStand Push Ups; 7 Strict + 12 kipping x 4 sets; rest 1min 
B2. Strict Muscle Ups; 2 for time x 4 sets; rest 20 sec
B3. Muscle Ups; 8 for time x 4 sets; rest 3min 
C. Bent Knee Hollow Body Holds; 45 sec x 4 sets; rest as needed bw sets 
+
Row 1k @3:55 pace 
rest 30 sec 
x3 
rest 3min 
x2 sets 
+
PAILs/RAILs

Results
A. Completed 
B1. Completed  
B2. 6sec, 5, 6, 5 
B3. 25sec, 24, 25, 25  
C. Completed 
Was feeling those TTB! haha
+
Completed 
Stayed under pace across sets. Posterior chain is a little sore from yesterday. Hip/knee were really tight this morning. 
+
Completed 
Really diggin these! Just to be clear, I'm contract for 10sec and passive stretch for 2min?