0.5 mile warmup run
stretch
3 warmup rounds of 10 pushups, squats, situps

Then 3 rounds, 45 seconds work / 15 seconds rest of:
9.5 mph run
45 lbs sumo deadlift high pull
Situps

NemeFit!

Baseline ankle flexibility
Baseline hamstring flexibility

Max pushups (26)

1000m row - 4:09.5

100 wall balls for time - 6:03 @ 10 lbs

CrossFit LA

3 rounds for time:
15 hang power clean (75 lbs)
15 burpees
8:19

Rock climbing. All day long. Awesome.

Back squat: 3-3-3-3-3 @ 80% (175 lbs)
Follow each set with 10 unbroken CTB pull-up (broken after 1st round)
Rest 3 minutes

Then 3 rounds for total reps, 45 second on, 15 seconds off of:
Double unders
Knees to elbows

I subbed pushups, then situps, then pushups for the double unders due to calf cramping. 86 total reps.

5 rounds of:
max rep handstand pushups
rest 3 minutes
13 total handstand pushups

Then 3 rounds of:
10 strict ring dips
20 kb swings (16kg)
rest 3 minutes

45 minutes muscle up work.

Dance at Ozomatli concert all night.

5 sets of:
Clean - 90% x 1 (130 lbs)
10 ring pushups
rest 2 minutes

Then 3 rounds for max reps of:
Thrusters - 45 sec on / 15 sec off @ 65 lbs
Muscle ups - 45 sec on / 15 sec off
22 total reps