Stated the disclaimer and then went into a warm up.  The format for the workout was 1 min of exercise, 4 exercises, (5 sec of transition time), then 1 minute of rest, but you had to do 3 burpees during the 1 minute of rest.   We had med-heavy weights and did 6 rounds total, 2 arms, 2 legs, 2 core

Snatch – L
Snatch – R
Bicep curls
Thrusters
Burpees/REST

Chest fly
Chest press
Skull crushers
Lat pulls
Burpees/REST

SL RDL – R
SL RDL – L
Squats
Sumo Squats
Burpees/REST

Split squats (back leg on bench)- R
Split squats – L
Side lunge – R
Side lunge – L
Burpees/REST

We walked the pickle after this round.

Overhead march
Wood chop – L
Wood chop – R
Plank pull thrus
Burpees/REST

Standing oblique – L
Standing oblique – R
American hammers
Sit ups
Burpees/REST

Then we did a lap of the pickle holding our weights this time.
Finished up with a quick ring of fire – plank hold with hip dips and boat hold with dead bugs

Thanks for joining me and getting me back on EST!