Prep - Z
20 Kg Get-ups x 3+3
20 kg VO2 Max 8 reps per 15 seconds x 30 sets
Three sets of 2 minutes of Alternating Swings with one minute rest between sets
20 Kg for the first set and 16 kg for the last two
Z and stretch to finish
Rougher than it should have been but some days are like that.