KB Fran metcon + KB Shoulder Press and Bar Muscle Up Pracitce

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Warm up
A.) 400m run
B.) 3x5 kipping pull ups/10 pistols/30ft per arm overhead KB carry @ 1.5pd
C.) 10min bar muscle up practice (I got two nice and clean after knocking some rust off)

Work
A.) 21-15-9 with 20lbs weighted vest - KB Thruster @ 1.5pd/Pull ups
B.) 6/4/2 One arm KB shoulder press
C.) 100m One arm KB carry @ 1.5pd (50m/hand)

Results
A.) 7:07
B.) UB
C.) UB

Evening

Work
A.) -

Results
A.) -

Notes:
I'm okay with how the metcon went. What I'm more excited about is that, not only can I still do bar muscle ups, but they're improved! Bodybuilding went really well, I'm hoping to continue to weave bodybuilding and hypertrophy exercises into my regiment.