Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 3 then 16kg x 1
Face the wall goblet squats 24kg x 3 low holds
Halos 16kg x 7 l,r
Overhead walkouts double bells 28kg+28kg x 1 lap around basement
One arm handstand holds 20 secs left 20 secs right

Heavy press work
44kg x 1,1,1,1,1,2
rest cut down to 1 min

Snatch+Jerk ladders single arm
24kg x 180 snatches 180 jerks
30 mins of work

Good workout. I think the one arm handstands are helping with the press work, the 44kg bell is feeling easier to press and I was able to cut the rest down from 2 mins to 1 min with 2 reps on my last set. I am laying off the bending a little now because my hands hurt around the index and thumb area but I will pick it back up soon. The Snatch+Jerk ladders kick my butt but I think I did ok.