Towel Chin Ups:
- work:rest = 1:2
- 5 x 2sec hold at top
- 4 x 3sec hold at top
- 3 x 4sec hold at top
- 2 x 4sec hold at top
- 1 x 10sec hold at top

Weight Dips:
- BW x 5, 10kg x 4, 20kg x 3, 30kg x 2, 40kg x 2, 50kg x 1, 50kg x 1
- 20kg x 10
- BW x 21, 15, 9 (work:rest = 1:1)

Incline Hammer Curls + Incline Dumbell Cursl (Wide) + Incline Tricep Extension (Manpower Mick Grip):
- 20kg x 5 + 11kg x 7, + 17.5kg x 7
- 22kg x 5 +1 1kg x 7 + 22.5kg x 7
- 22kg x 7 + 11kg x 7 + 22.5kg x 7

Ezi Bar Curl (reverse grip) + Barbell Curl (Close grip) + Tricep Kick Backs
- 10kg (plus bar weight) x 7 + 20kg x 10 + 10kg x 7 (each arm)
- 15kg x 7 + 20kg x 10 + 10kg x 7
- 15kg x 7 + 20kg x 10 + 10kg x 7

Hang Cleans @ 40kg:
- 10, 11, 12, 13, 14, 15
- work:rest = 1:2

Hang Power Snatch + OHS @ 40kg:
- 1HPS + 1OHS x 5 rounds (can't drop bar until all rounds done)
- 1HPS + 2OHS x 4 rounds
- 1HPS + 3OHS x 3 rounds
- 1HPS + 4OHS x 2 rounds
- 1HPS + 5OHS x 1 round

Row:
- work:rest = 1:1
- 500m @ 1:46/500m
- 400m @ 1:42/500m
- 300m @ 1:38/500m
- 200m @ 1:36/500m
- 100m @ 1:30/500m