Such athleticism around here. Remember to pace the work based on how you're recovering.
Weighted Dip 3-2-2-2-1-1-1-1-1 reps
Watch your tight shoulders with this. Start light and take your rest in between efforts, adding weights in moderation based on your strength, flexibility and common sense.
After your head clears from the grunting and skill work ("intensity!"), check out this resource for an in-depth understanding of insulin, glucagon and carbohydrate metabolism. A bit high with the carb intake estimates but a good thorough read.