Spend a bunch of time on my left ankle pre WOD which has been nagging DE - 12x2 ox squats @ 65% 20 Turkish get-ups @55lb, had to drop to 40lb after 10 as right shoulder was a bit unstable. 40 air squats then 60 burpees. More stretching afterwards.
1 PM
Running intervals 17:00 [4] 2.88 km (5:54 / km) ahr:149 max:174 shoes: NB Minimus Amp MT1010
Light run to the river, bit of stretching then 2 x 800m sprints and job back. Managed a 4min pace.