Strict L-Sit Chin Ups: 11, 11, 9

Seated Dumbell Curl + Lying Tricep Extension (ezibar):
- 3 rounds:
- 22kg x 4 (each arm) + 20kg (plus bar) x 7

Seated Hammer Curl + Wide Dumbell Curl + Upright Dumbell Tricep Press:
- 3 rounds:
- 20kg x 5 (each arm) + 12kg x 7 (each arm) + 26kg x 7

BW Dip: 10, 10, 10 (strict and slow)

Cable Curl + Inclose Push Ups (2secs lower, 2 secs raise):
- 23.75kg x 7 + 7
- 28.75kg x 7 + 7
- 33.75kg x 7 + 7

Little WOD:
- 4 Rounds:
- 400m Run (15km/h)
- 7 x 20kg KB Snatches (each arm)
- 10 x 20kg Plate Sit Ups