Many pauses

1 cup coffee, 1.5 Rockstar zero, 3 cigarettes
BCAA+5g creatine

Had a lot of calories and carbs yesterday, wanted a big workout today.
Rapid Hand Action
1:00 0:30 rest x3
0:30+ 0:30 kneeling fingertip pushup holdx3

Squat thrust, last rep of each set had a push up with a pause at the top, bottom, mid and top again. Pause equal to the rep count (1 count on 1, 2 count on 2, 3 count on 3 etc.)
Squats
16kg side bend (each side)
1, 2, 3, 4, 5, 6, 7, 8 = 36
1, 2, 3, 4, 5, 6, 7, 8 = 36 = 72 
1, 2, 3, 4, 5, 6, 7 = 28 =100
1, 2, 3, 4, 5, 6, 7 = 28 =128
1, 2, 3, 4, 5, 6 = 21 = 149
1, 2, 3, 4, 5 = 15 = 164
1, 2, 3, 4 = 10 = 174
1, 2, 3 = 6 = 180
1, 2 =3 = 183
1 =1 = 184

6 minutes rest +rest of rockstar zero and a cigarette (because fuck it)

Overhead pull aparts+elbows out extension
Red mini+yellow minix6 sets varied the amount I choked up on the bands and just worked hard, didn't count reps. Triceps burned.