3 pull ups!
I can now do a 16kg get up but only on my right arm. My biggest issue with my left side is the first movement.
So I’ve just been doing the first three movements with the 12kg for about 5 repetitions.
Swings, snatch, windmill, ren rows, sl  box jumps
Hip thrusts, 1 leg back extension, banded clams, banded bird dogs
first time running in a long time. 10 minutes total. 6 min at 5mph, 4 min at 6mph. Hip flexor felt ok!