extra for one pull and push 2-3

3 sets extra pull movement x3 reps

2 x 3 reps one arm dip attempts

3 sets x 4 reos oull movement

2 x 4 reps attempts ine arm dip

plus cold water swiming 

one arm one leg weighted workout 7

13 kg
pull ups each arm plus 13 kg x 3 sets x 2 reps
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

one arm one leg weighted workout 6

13 kg
pullups ingles x 1 x 6 each arm
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

While the day fit 12

kett press each arm 7 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 6 reps
one leg lunges sqats x 7 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x10 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 7
all x 2 rounds

while the day fit 11

kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
 cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 10 reps
back row ket x4 each arm 
oblique twists each sides x10 reps and bends with kettlebell
shoulders bend row 4

all x 3 rounds