Lift

A little light something before dinner.

12 pullups
6 jump pullups (imitating the first 20secs of this)
Narrow mixed-grip chinups, 2 to each side (bar perpendicular to chest)
6 narrow parallel-grip chinups
3x8 upright DB row 25lb
abs (situps, bicycles, v-ups, etc)

Jump pullups...frackin' hard. I was going from wide grip at the bottom to narrow grip at the top (reverse of what those dudes do), plus it was after a PR in consecutive dead-hang pullups, but my "jump" was only like 6 inches. Those dudes are ridiculous. I'll definitely have to try it again, if I can find a suitable place.