100510 HSPU, DB Sqaut Cleans, L pull ups

Warm up:- arm swings/rotations, knee highs, side-to-side lunges with overhead press, k starr’ over-n-unders, 10 abmat situps unachored butterfly, 10 abmat back extensions, 3 push ups against pin 5, 3 push ups on knees tried for a full one but failed so did another 7 on knees, 5 blue band assist chin ups, 10 shoulder press @ 2kg dbs, a hang power clean @ 2kg db, hang clean @ 2kg db, clean @ 2kg db's

100510
Puppies:
Five rounds for time of:
10 Dumbbell shoulder press, 5-15# - I used 7kg / 15lb for rounds 1 & 2 then dropped a kg for the rest of the rounds 6kg / 13lb
5-15# Dumbbell Squat clean, 10 reps - I used 7kg / 15lb for rounds 1 & 2 then dropped a kg for the rest of the rounds 6 kg / 13lb
10 Beginner or assisted pull ups - blue band assisted at pin 5 - first 2 rounds were all chins with some jumping assist, then switched to mix of chin and pulls with jump assist were nec.

Done in 19.57 mins phew (I think GD has been listening to me wanting to up the work level and time to about 20 mins lol as the last 2 wods have been that way without me even trying lol)

Splits Rnd 1 = 3.20 mins
Rnd 2 = 4.17,
removed a kg from both db's = 0.40,
Rnd 3 = 3.25,
Rnd 4 = 4.22
Rnd 5 = 3.50 with adrenaline push to finish lol

Tough but great in an insane crossfit way  ;-) Chins were tough as biceps were tender from yesterday sdhps. Shoulder press was the main reason for the drop in weight but I think I would have struggled to finish or just took all day lol so target next time is all rounds with 7kg

Had 2 scoops of Phd det way with handfull of nuts as pre workout instead salmon salad and energy levels were much better - no drop today :)