Rope
KB Snatch/Overhead Squat 16 kg/4, 6, 8, (*), 4, 6, 8 (4 is 2 left, 2 right, to taper attack)
(*) Box Jumps/10 (vertical)
KB Clean & Press 16 kg/6 (stable shoulder)
Double 16 KB Deadlift/5 (stable rooting for defense)
KB Pullovers 16 kg/5, 5 (abs and hitting power)
KB Farmers Walks 16 & 24 kg /80 m, 80 m (grip, helps aiming attacks, fairly easy)
21:00. (!) Left shoulder felt unstable, right shin still sensitive.
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