The Punisher suffer fest : 40 kg x 10/10 x 10, BW lunges,laterals

 The air was thick and smoky outside but the fans kept it pretty clean inside. Still not the  best atmospherics to do this big weight, big volume workout

But it got done.

I actually didn't feel that bad, slept well, no aches or pains and was hydrated.Plus it wasn't that hot and that helped

One arm swings

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10

some decent height and power and rest between sets just 3 min at most although we weren't trying to go fast that's for sure

BW lunges

3 x 5/5,6/6, 7/7

these are coming along and I've missed them. definitely seem more functional, and way more transferable to real life than pistols
Will ramp the reps up a bit soon too

Laterals

3 x 10 w 15s
rears

3 x 10 with 15s

BW 175.2
BF 14