Warmup: Z-health
16kg Armbar 2/2
16kg TGU 2/2 (slow)

Turkish Get-up(w/ high pelvis) + Alternating swings: no rest
24kg 1/1rep + 40 swings x 3 sets
Towel swings after last set to failure

Misc:
20kg Crush curls x 5
Crocodiles x 10/10

Finished w/ lots of Z in the sun, Brettzel, Bar Hangs, Good Morning stretch