Late posting
Wed workout

Joint rotations
Hindu pushups 3x15
Get ups 32kg x 3 a side
Goblet Squats 24kg x 3 low holds
Halo 16kg x 7 each direction
Over head walk outs 40kg x 2 laps around basement L,R
Face the wall squats x BW 5 reps

Plate pinch
50lbs+50lbs 3 sec holds x 20 holds
last hold 20 secs

Clean + Squat with heavy KB, single arm
Right side 36kg x 1,2,3,4,5 60 sec rest
Left side 36kg x 1,2,3,4,5 90 sec rest
R, 32kg x 1,2,3,4,5 90 sec rest
L, 32kg x 1,2,3,4,5 120 sec rest
R, 28kg x 1,2,3,4,5 90 sec rest
L, 28kg x 1,2,3,4,5

3mins rest

KB sumo deads (target 2 x 40)
32kg+32kg x 2 x 30

Very challenging training, The Plate Pinches felt very good and strong. KB clean + squats were very challenging, started with 36kg, ended with 28kg but kept the reps up. KB sumos were very hard at that point of the workout and I managed 30 reps per set instead of the 40. 32kg+32kg was used for the sumos