LC:
4 mins @ 2x28kg; 6 rpm = 24 reps
....3-4 min rest.....
2 mins @ 2x28kg; 6 rpm = 12 reps

Pushups:
2x8 @ bw

Later in the afternoon:

LC:
3 mins @ 2x28kg; 5 rpm = 15 reps

Run:
2 miles in 20 mins