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