15-45s L-sit
20-30 backextension
barbell bulgarian split squat 15/15

Starting with 40kg, keep adding 2.5 kg each round. 3 squat Clean push press. 15 rounds took me to a PR of 75kgs. Pleased with that👍

As many reps as possible of:

5 minutes of Squats
4 minutes of Push press 95 lbs / 65 lbs
3 minutes of Double-unders - high knee tucks
2 minutes of Front squats
1 minute of Pull-ups (finished 2, but completed 8 more after time)

10 Rounds
10 Thrusters 95/65
10 bar facing burpees
10 pull-ups - red band
57 DU - singles 3:1

Tabata Thrusters 45 lbs / 30 lbs

Then...

200 Sumo deadlift high pulls 45 lbs / 30 lbs - with partner (Lisa). Split SDHP with squat hold.

Post lowest number for thrusters and time for SDLHP to comments.

KK

EMOM 10

1min: 1 x pegboard
2 min: 6 strict hspu

5 x muscle snatch + push press behind the neck + snatch balance

~40min (vk1)

3 Rounds for time:

10 HSPU
10 OHS #95/65
10 Burpees

8:29 2k row