21-15-9 up one side and down the other

Run 400 m
21 thrusters (I used 25-lb. dumbbells)
9 burpees
Run 400
15 thrusters
9 burpees
Run 400
9 thrusters
21 burpees

Time: 14:25

Afterward we did a few small sets of weighted pull-ups. I did three with a 8-kg kettlebell on a belt/harness, then three sets of three with a 10-lb dumbbell held between my ankles.

Then Erika and I worked on barbell presses, doing sets of 5 until they got heavy (around 30 KG), then doing sets of two. I eventually got up to a new PR of 39 kg for three singles.