Today was effing hard.

Warmup:
Burpee ladder: 1-2-3-4-5-4-3-2-1

Then 2 sets of:
7 ring dips (band assisted)
200m row
"Run" ~20m with 14lb. medicine ball held straight up over head, 15 wall ball, run back with medicine ball over head


Workout:
3 rounds of:
20 box jumps (18 inches for me, not pushing it)
20 situps

Then 10 rounds of:
5 pullups
10 pushups
15 squats

Holy crap. This was rough. I went slow on my squats to get deeper while preserving my knee. As a result, I was the last to finish of the 4:30 crowd. Oh well. My pullups were awesome.