Performance and fitness

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1  6x185
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1  6, 5, 4 strict
Rest 60 seconds

B.
For time:  18:25
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Push-ups were brutal! Runs are always ultra-slow. That's what I need the most work on. Endurance and bodyweight movements.

Weight: 223.6, BF 7.7

Sleep: 11:00 - 6:40 the night before. Slept through.

Food:
8:00: eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 nuts
11:30 coffee, banana
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 orange
7:15 Chipotle chicken bowl