Press: 4-3-2-1 min @ 2x24; 3 rpm= 10 min @ 30 reps
Suitcase SQ: 2x20 reps @ 2x24kg
Stretch

LC: 4-3-2-1 min @ 2x24kg; 3 rpm= 10 min @ 30 reps
Chin: 10 reps
Pushups: 10 reps

Really focusing on building the grip endurance that I have sorta neglected. I know that I can do a 20-30 rep sprint set of jerks with the 24's and still be able to hang there in the rack...but throw in the cleans and my forearms start dying real quick. Gonna try and lower my rpm's and just suck it up for a bit.

LC: 4 min @ 2x24kg; 5 rpm
LC: 2 min @ 2x24kg; 4 rpm
Chin: 10 reps @ bw
Burpee: 2 reps

Press: 4x2 min @ 2x24kg; 5 rpm
Suitcase SQ: 2x15 @ 2x24kg
Stretch

OALC: 4 min @ 32kg; 4 rpm
LC: 4 min @ 2x24kg; 5 rpm
Stretch

LC: 5 mins @ 5 rpm
Swings: 25L/25R @ 24kg
Chins: 15 reps

Spent 5 hours loading and hauling mock "patients", some up to 320 lbs, up and down spiral and zigzag staircases. All in all I had fun and while the zigzag stairwell gave us some issues I had no issues holding up my end plus some. I can definitely say that the all the timed set stuff that I have done with the KB's helped with being able to hang on to that stretcher, especially with the heavier folks.

Since I spent all that time doing the equivalent of rack pulls and farmers walks I got home and did the following:

Press ladder: 3-2-1 min @ 2x24kg; 5 rpm; ttl= 30 reps