Mike Johnson, RKC

A1) Clean & Press 28kg x 1,2,3,1,2,3
A2) Pull-up 28kg x 1,2,3,1,2,3

B1) Swings 24kg x12 at the top of the minute for 14 minutes

Variety Day
A1) Pistols 12kg 4x1,2,3

B1) Dumbbell Bench Press 60's x 6,8,8
B2) Standing single arm cable row 47.5 x 8,8,8 l&r

C1) Single foot calf raise 20kg x 6,6,6 l&r
C2) Hanging leg raise x 8,8,8

Clean & Press 24kg x 5x2,3,5 ladders
alternated w/
Pull-ups 24kg 5x5

Swings 24kg 12x12 at the top of the minute

Get-ups 28kg x 10 singles in 10 minutes

L-Sit Ring pull-ups x 10,10,6 (90 seconds rests)

1 Hand Swings 24kg x 13 at the top of the minute for 10 minutes

A1) Get-ups 24kg x 10 minutes

B1) Pistols 12kg x 3,3,3,3 l&r
B2) Bottoms-up press 20kg x 3,3,3,2 l&r
B3) Pull-up 24kg x 5,5,5,5
75 seconds rest between sets

First time in a long time I had full range of motion enough in my knee for pistols. They felt good. Shoulders are still jacked up but the crush grip during bottoms-up presses helped me get through.