Alternating Ladder 1-10 of burpees and swings. Used the 48kg Kettlebell.
A REAL lung-buster, definitely going to do this again, I got it on video but failed to get the last 2 rounds on tape (battery died). Finished in 3:33.
Then I did some rope climbs about 10-15 focusing on a slow eccentric on the way down (one-arm chin training)
Swam in the ocean for active recovery.