Recount

Friday-
I got serious and did
1-3 will williams pull up protocol x 5 ladders
4x4 24KG windmills
4x7/8 double 24KG chest presses
and assorted core drills from Bullet Proof Abs (dragon flags, scissor sit ups)

Saturday
5x5 of

24KG Renegade Rows
24KG KB burpees-to-suit-case-dead-lifts

PS: after reading Bulletproof Abs, my dragon flags have gotten almost decent. Expect a video showing some progress soon.