Pullups, Run

3 muscle-ups
Pullups at +20lb: 3, 4, 5, 6, 4, 3

3mi in 20:33
1mi splits: 6:22, 7:14, 6:57
0.5mi splits: 3:10, 3:12, 3:28, 3:36, 3:44, 3:13

25 hand-release pushups
15min yoga, PVC rolling