Kettlebell

Double KB - Clean & Squat
8kg x 10
12kg x 10
16kg x 10
16kg x 8
8kg x 10

16kg x 3reps x 10sets

Long Cycle (More focus on thoracic expansion)
Single 16kg - 6secs tempo
5rds
1min L (10reps) / 1 min R (10reps)