Turkish Get up 2 x 4 sets. I have drops the reps due to having to really watch keeping my balance with the new weight and getting used to moving it around- whew.
Door frame pullups, concentrating on total body muscle contraction and slow performance x 5
clean and presses with 2 16 kg kbells x 4
kb curls 12kg x 5 x 4 sets slow, standing but concentration type curls focusing on full muscle contraction, recruiting the whole body musculature to assist, and contraction of the tricep on the way down for double effect.