Today I did:
Intuflow intermediate level
16kg One Arm Jerk: 10 minutes @ 8rpm: 40/40 (Only one hand switch)
16kg Snatch: 6 minutes (2 minutes R / 2 minutes L / 1 min R / 1 min L): 14rpm: 42/42
24kg Swing: 20/20
I finished off by working twice through the first and second kinetic flows of the See Saw flow.