Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 4 a side
Goblet + face the wall squats 24kg (1 goblet then 3 face the wall squats)
3 sets
Halos 16kg x 7 l,r
Double Overhead walkouts 28kg+28kg x 1 lap around basement
One arm handstands with 8kg bell in one hand 1 7 sec hold l,r

Heavy presses
44kg x 2,2,2,2
90 secs rest

Bending + two hand pinching
2 bolts then 1 6 sec pinch 120 lbs
3 rounds
1 yellow nail
double overhand style

Double clean,swing,snatch,squat ladders
24kg+24kg
1,2,3/1,2,3/1,2,3/1,2,3
10 mins work

Farmers walk
2+40kgs x 10 mins work
20 sec rests

One arm handstands are coming along and today I grab a 8kg bell with my free hand, it does affect the balance though. Pressing is feeling good. I am getting more used to the double overhand style of bending. I did not have me 32kgs bells here so I used the 40kgs instead for 10 mins.