Thursday - Sept. 7

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Swing set
 - one continuous set, no rest between different counts
 - 24kg
 - 30 two-arm
 - single-arm x30, 20, 15, 10, 5,4 ,3, 2,1

Ab Wheel
 3x 15