Joint rotations
Hindu pushups 3x15
Get ups 32kg x 4 a side (5 mins)
Goblet Squats 24kg x 3 low holds
Halo 16kg x 7 each direction
Over head walk outs x 36kg 2 laps around basement L,R
Wall Squats x 5 BW

Double Snatch
24kg+24kg x 15 mins
69 total reps

5 mins rest

Push ups + Rows
P.U.s x 20,20,20,20
Rows 24kg x 20 then 16kg x 20,20,20 L,R

3 mins rest

Swings one arm 5 mins
24kg x 30,20,20,20,15
105 total swings

One of the harder workouts I have ever done but I lived. I chose two 24kg bells for the Double Snatches and scored 69 reps in 15 mins then rested 5 mins. I spaced the push ups and one arm rows out by 1 min rest periods. Started with 24kg bell for rows but that quickly became too heavy for the volume so went with 16kg. Took 3 mins rest then 5 mins of swings with 24kg bell and got 105 reps. I am spent.