I alternated overhead presses and pull-ups with the 8kg (and a counterbalance of 12 on our assisted pull-up machine).
1+1 clean and press, 1 pull-up, 2+2 c&p, 2 pull-ups, 3+3 c&p, 3 pull-ups, 4+4 c&p, 4 pull-ups. I followed this for the first two rounds. Third round I did a military press without cleaning before every press.
I did moderate swings with the 12kg for 7 minutes, resting after every 25. It ended up being 7 rounds total (175 swings).
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