cffb

Strength:
DBDL 5 x 5: 50, 60, 70, 80, 90
L-pull-ups: 3 x 3 

No barbell so fell to DBs. First "strength WOD in a while, so ramping up slowly.

WOD:
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups

.Did sets of :15 sec to start back up and scaled down to 5 sets

run

Warm-up run: 5 min @ 8.0kph

14:00 min 3.km (1.87mi)
Steady 13.0

Been slacking on my WODs And posts.

run

Warm-up run: 5 min @ 8.0kph

12:00 min 2.57km (1.59mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

10:00 min 2.14km (1.32mi)
Steady 13.0

Wanted 12 min but bailed

run

Warm-up run: 5 min @ 8.0kph

11:00 min 2.25km (1.46mi)
Steady 13.0

run

Warm-up run: 3 min @ 8.0kph

20:00 min 3.74km (2.32mi)
Steady 11.3

run

Warm-up run: 5 min @ 8.0kph

10:30 min 2.25km (1.39mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

10:00 min 2.14km (1.32mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

9:30 min 2.03 km (1.26mi)
Steady 13.0

GB

L-sit PB: 3 x 15 sec

Push-ups XR Bulgarian: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)

Push-ups: 6 x 10 (1 min rest)
 

run

Warm-up run: 5 min @ 8.0kph

9 min 1.92 km (1.19mi)
Steady 13.0