Warm up= 8 abmat situps, 8 abmat back extensions, 8 o/h (dowel) air squats, 1 burgener type lunge/hip flexor, arms push up stretch each side, 8 push ups at upper thigh high bar, 4 u/h pulldown @ 20kg, 4 o/h pulldown @ 20kg

“Fran”
Puppies: scaled further

12-9-6
thruster 27lb / 12kg
15-12-9
Pull ups - subbed o/h pulldowns @ 22kg

Done in 6.52mins
Not great as I did same reps but with 10kg thrusters and u/h pulldowns at 20kg and it only took me 5.50mins!

The thrusters were tougher than I thought they'd be for only 2kg increase and the o/h pulldowns almost killed me - I did o/h as I wanted to mix up my grips but I guess it wasn't my best choice. I did it this morning about an hour after breakfast ie much earlier than normal - normal around 5pm - and my energy levels were pretty low compared to normal all in all quite dissapointed.

I was reading about chinup/pullups in other threads and thought mixing it up might be best but maybe I should stick with chin up/uh as it's my goal and it feels more confortable to me till I have achieved my goal then try o/h???? or becuase for long time I have been favouring u/h - I should work with o/h until I get it to equal the strength of u/h and then mix it up ooohhhh I used to be indecisive but now I just can't make up my mind grrrrrrr