Butterfly Pull Ups:
- 3 rounds x 10

Seated Arnie Curls + Seated Dumbbell Shrugs:
- 16kg x 10 (each arm) + 32kg x 10
- 18kg x 10 + 32kg x 10
- 20kg x 10 + 32kg x 10
- 24kg x 5, 16kg x 5 + 32kg x 10

Ezi Bar Curl + Wide Dumbbell Curls + Weighted Dips + BW Dip:
- 30kg x 7 + 10kg x 7 + 40kg x 9 + BW x 1
- 30kg x 7 + 10kg x 7 + 45kg x 5 + BW x 5
- 30kg x 7 + 10kg x 7 + 50kg x 3 + BW x 7

Standing Single Arm Hammer Curl (Palms facing body) + BW Dip:
- 14kg x 7, 10kg x 3 (each arm) + BW x 15
- 14kg x 5, 10kg x 5 + BW x 15
- 14kg x 6, 10kg x 4 + BW x 15

Lat Pull Down Machine (Bicep Curl) + Standing Dumbbell Tricep Press:
- 3 rounds
- 21.5kg x 10 + 10kg x 10 (each arm)

Seated Shoulder Press Machine + Plate Hammer Curl:
- 20kg x 10 + 20kg x 10
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10

Cable Single Arm Curl + Cable Tricep Push Down:
- 8.75kg x 10 + 21.25kg x 10
- 11.25kg x 10 + 23.75kg x 10
- 13.75kg x 10 + 26.25kg x 10

3 Rounds; work:rest = 1:1
- 21 x 24kg KB Swing + 12 Butterfly Pull Ups + 6 x 60kg Hang Clean

3 Rounds: work:rest = 1:1
- 5 x 24kg Single Arm KB Snatches (each arm) + 10 x T2B

3 Rounds: work:rest = 1:1
- 5 x 24kg Single Arm KB Swings (each arm) + 5 x Pull Up into T2B