Did Jonesworthy, but I was going by memory on the reps:
80-64-40-32-16-8 x air squats
40-32-20-16-8-4 x KB swing @ 36
20-16-10-8-4-2 x pullups
I got everything but the 3rd round correct, which should have been 50-25-12. My time was 17:53, which would have been a 4-second PR. Probably ought to add at least 30 seconds or more. Still, not bad for not having done it in a long time, and I felt good through the whole thing, like I wasn't going super hard.
After work:
Kickboxing + no-gi BJJ. Kickboxing class was lots of light sparring. BJJ was lots of clinch wrestling and rolling. I skipped most of the rolling because I didn't want to reinjure my knee; just did one light round.
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